Couch to Sprint Triathlon

Author

Rob Quintos

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 2 Swim, 2 Bike, 2 Run

Longest Workout

0:25 hrs swim
0:55 hrs bike
0:40 hrs run

Plan Specs

triathlon sprint beginner

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Summary

Super simple triathlon plan - no complex sets, no special equipment to buy. This plan is designed for the brand new triathlete to build a strong base of fitness to confidently complete their first sprint triathlon.

The athlete should be in reasonably good health, know how to swim and be able to complete a 30 minute workout, with breaks as necessary.

This plan prescribes a total of 6 workout per week- 2 swims, 2 bikes and 2 runs and at it's peak requires no more than 3:15 hrs of training for the week.

"This was the perfect plan to do my first tri with! The amount of training was easy fit in to my busy schedule, and I felt more than prepared on the day of the triathlon." -Tricia K.

"Perfect plan for beginners with little time! Went from never swimming a lap to killing my first triathlon!" -Jessica G.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:34
Training Load By Week
Average Weekly Training Hours: 02:34
Average Weekly Breakdown

Rob Quintos

The Beat Endurance Coaching

I coach runners, duathletes and triathletes of all abilities, but particularly love to introduce new athletes to the sport. Based in Portland, Oregon, I offer both local and remote coaching whether you're training for your first 5K or your next IRONMAN. My goal is to meet you where you are, tailor a program to fit your life, help you challenge yourself, all the while keeping the sport fun.

Back to Plan Details

Sample Day 1

274m
Swim Intervals

Warm:
50 yards easy swim

Main Set:
8 x 25 yards at moderate effort (rest 15-20 seconds between reps)

Cool
50 yards easy

Sample Day 2

0:30:00
Bike HIT

BI-HIT 00:30

Warm
8 minutes, easy spin

Main Set
6 x 1:00 minute mod-hard, 1:00 minute easy

Cool
8 minute, easy spin

Sample Day 3

0:25:00
Run HIT

RU-HIT 00:25

Warm
6 minutes, easy jog

Main Set
6 x 1:00 minute mod-hard, 1:00 minute recovery

Cool
6 minute, easy jog

Sample Day 4

0:15:00
Endurance Swim

Easy, continuous swim. Take breaks as necessary.

Sample Day 5

0:40:00
Endurance Bike

Easy, steady pace bike
Stay at conversation pace. Breaks as needed

Sample Day 6

0:30:00
Endurance Run

Easy run/walk
Stay at conversation pace. Take breaks as needed

Sample Day 8

274m
Swim Intervals

Warm:
50 yards easy swim

Main Set:
8 x 25 yards at moderate effort (rest 15-20 seconds between reps)

Cool
50 yards easy

Couch to Sprint Triathlon

$20.00 - Buy Now
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