Koa Kai Sprint Triathlon Training Plan - BEGINNER

Browse Training Plan Store

Back to Plan Details

Koa Kai Sprint Triathlon Training Plan - BEGINNER

Author

Semper Fit K Bay

Length

8 Weeks

Typical Week

1 Day Off, 1 Other, 2 Bike, 2 Strength, 2 Swim, 4 Run

Longest Workout

0:45 hrs swim
1:10 hrs bike
0:35 hrs run

Plan Specs

triathlon sprint beginner

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.

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Welcome to the MCBH Koa Kai Sprint Triathlon Training Program. Your Semper Fit staff is excited to help you cross the finish line on Sunday, April 26th 2020. We believe that triathlon is a fun means to exceptional health and well being!
The Koa Kai Sprint Triathlon Training Program is 8 weeks long. You do not to be an excellent swimmer, but you should be comfortable in the water and able to swim 50 meters at a time without stopping.
This training plan has 5-6 workouts per week, and most of the workouts can be done in under one hour. You will see some key workouts towards the end that will push the time limits up to 90 minutes as we prepare for the demands of the event.
When you load your plan, you will see 1 optional meet and greet session on day 1. This is a great time to come and meet your coach and ask questions! In addition, we scheduled 4 coach led group sessions to teach you skills and give you tips to make you a more efficient and knowledgeable triathlete.
Again, thank you for downloading our Koa Kai Sprint Triathlon Training Plan! Good luck!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:33
Training Load By Week
Average Weekly Training Hours: 04:33
Average Weekly Breakdown

Sample Day 1

0:45:00
Bike - Easy/Work out the kinks

Your goal for this workout is to dust off your bike and make sure everything is working and functioning properly. Things to think about - chain is lubed and tires are pumped up to factory recommendations. Make sure you have on a helmet!

Go for a casual cruise and note what needs to be fixed (both body and bike!)

Sample Day 1

0:10:00
Stretching and Mobility

Spend at least 10 minutes stretching and/or rolling out muscles POST workout.

Sample Day 2

0:30:00
Swim 10 x 50

Warm up:
4 x 50 easy :30 RI
8 x 25 easy :20 RI

Main Set:
10 x 50 at a pace that feels sustainable. Goal for RI = :30 but if you need more time, then take it. As you get more fit, you will need a little less rest.

Sample Day 2

0:20:00
Easy Run/Zone 1

This is an easy run. If you haven't been running, then you will need to start off easy on all of the runs and allow your muscles, tendons and ligaments to adapt.

Sample Day 3

1:00:40
Group Brick Workout

We will work on learning some bike skills during this practice as well!

40 Minute Bike
20 Minute Run

Sample Day 4

0:30:00
Swim 5 x 100

Warm up:
4 x 50 easy :30 RI


Main Set:
5 x 100 at a pace that feels sustainable. Goal for RI = :45 but if you need more time, then take it. As you get more fit, you will need a little less rest.

Sample Day 5

0:45:00
Bike - Easy/Work out the kinks

Now that you have your bike in working order, head out for a ride in a place you feel comfortable. Try to keep heart rate up for at least 20 minutes of the bike workout.

$75.00 - Buy Now