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KAPOW! Sprint Triathlon Plan - Beginner Triathlete - Maximum 6 hours per week for 12 weeks

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KAPOW! Sprint Triathlon Plan - Beginner Triathlete - Maximum 6 hours per week for 12 weeks




12 Weeks

Plan Description

The G U E R I L L A plan for a committed rookie that wants to break into Triathlon. The 12 week plan will gently build from low intensity introduction workouts to more structured sessions. Three distinct phases: BASE - BUILD - PERFORMANCE. All workouts have the race in week 12 as the focus. The plan is geared on athletes with a low starting level of fitness but with importantly the desire to improve and work in a clear & targeted way. A power meter is not needed nor a Heart Rate Monitor. But workouts can be exported to Garmin devices. Intensity levels are measured by "rate of perceived of exertion". Athletes will be race ready by week 12. Recovery and strength work are a key element here to counteract Triathletes tendency to lose focus in "softer" session. We endorse Yoga as a way of building core strength - balance - posture and breathing. The plan will get you to the start line knowing that you are physically and mentally prepared to race - KAPOW!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:52:00 00:45:00
Run x2
01:06:00 01:05:00
Bike x2
01:34:00 01:32:00
X-Train x1
00:35:00 00:35:00
Workouts Per Week Weekly Average Longest Workout
00:52:00 00:45:00
01:06:00 01:05:00
01:34:00 01:32:00
00:35:00 00:35:00

Training Load By Week

This plan works best with the following fitness devices:

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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