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Triathlon: Sprint Level 1 (Run Pace and Bike HR, 5.5 to 8.5 Hours per Week)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tricoachec (Team Iron Navy)

All plans by this Coach
No Ratings

Length

16 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Target Athlete

This plan is designed for any triathlete, beginner or experienced, who needs or prefers a low-volume training plan for the sprint distance. Before you begin, you should be comfortably able to swim and run for 45 minutes, cycle for 60 minutes, and complete at least four total hours of aerobic exercise over seven days. The weekly training volume starts at approximately six hours in Week 1 and peaks at approximately 8.5 hours in Week 13.

100% Structured Workouts

This plan leverages the TrainingPeaks.com structured workout feature with pace-based run workouts and heart-rate based bike workouts. All swim workouts are pace-based. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx3
1:39 hrs 0:50 hrs
Bikex3
3:05 hrs 2:01 hrs
Runx3
2:19 hrs 1:45 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
1:39 hrs 0:50 hrs
Bike
3:05 hrs 2:01 hrs
Run
2:19 hrs 1:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Bolivar Gonzalez

Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.