TRIATHLON: Sprint - 52 weeks - Intermediate

Average Weekly Training Hours 07:38
Training Load By Week
Average Weekly Training Hours 07:38
Training Load By Week

Welcome to your intermediate level year long triathlon training plan! This year will be a lot of hard work, but in the end it'll all be worth it! In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are.

Sample Day 1
0:30:00
Fast 50s

WU: 400 easy swim.

MS:

4 x 50 very fast (30”).

50 kick easy.

4 x 50 very fast (30”).

50 kick easy.

CD: 100 easy swim.

Total—1000

Sample Day 1
0:30:00
Trails, Zones 1-3.

30 minutes

Heart rate in zones 1-3 on trails. 'PROUD' form. Allow heart rate to rise to zone 3 on hills, but don't force it up.

Sample Day 2
1:00:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 2
0:45:00
200s

WU:

2 x 100 descending times (30”).

2 x 50 kick descending times (30”).

MS:

4 x 200 fast with 50 kick easy between 200s.

200 kick steady.

CD: 200 easy swim.

Total—1500

Sample Day 3
0:30:00
Zone 1-2, check cadence

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 4
1:30:00
Spin-ups+dominant leg, endurance pace

Warm-up for 15 minutes, then ride at Zone 3 for 15 minutes

then do this Drill: 5x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 5x(30secs left, 30secs right leg dominant). 3 times. Small chain ring.

Sample Day 4
0:30:00
Zone 1-2, check cadence

30 minutes

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Hunter Allen
|
Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.