Triathlon: Beginner Sprint 12 weeks Level 0 (Pace and Bike Power, 4 to 6.5 Hours per Week)

Author

Tricoachec (Team IronNavy)

All plans by this Coach

Length

12 Weeks

Typical Week

1 Other, 2 Run, 2 Swim, 2 Bike

Longest Workout

0:50 hrs swim
2:01 hrs bike
1:40 hrs run

Plan Specs

triathlon sprint beginner power based pace based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Target Athlete

This plan is intended for individuals with a goal of finishing their first sprint event. Before you begin, you should be comfortably able to swim and run for 30 minutes, cycle for 45 minutes, and successfully complete at least three total hours of aerobic exercise over seven days. The weekly training volume starts at approximately four hours in Week 1 and peaks at approximately 6.5 hours in Week 8.

100% Structured Workouts

This plan leverages the TrainingPeaks.com structured workout feature with pace-based run workouts and power-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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:11
Training Load By Week
Average Weekly Training Hours: 05:11
Average Weekly Breakdown

Tricoachec

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.

Back to Plan Details

Sample Day 1

0:30:00
36.3TSS
RF3

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 2

0:20:00
914m
20TSS
STT2

200 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 200 yd Z1

Sample Day 3

1:00:00
68.9TSS
CCI1

5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1

Sample Day 5

0:45:00
56.9TSS
RF6

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

Sample Day 6

0:30:00
1372m
23TSS
SF1

300 yd Z1, 900 yd Z2, 300 yd Z1

Sample Day 6

1:00:00
58.1TSS
CFo22

10 minutes Z1, 10 minutes Z2, 8 x (30 seconds Z5 uphill or simulated/60 seconds Z1) 28 minutes Z1

Sample Day 8

0:35:00
43.2TSS
RF4

5 minutes in Z1, 25 minutes Z2, 5 minutes Z1

Triathlon: Beginner Sprint 12 weeks Level 0 (Pace and Bike Power, 4 to 6.5 Hours per Week)

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