CBCG Sprint Triathlon Training Plan for Beginners

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CBCG Sprint Triathlon Training Plan for Beginners

Author

Christopher Bagg

All plans by this Coach

Length

12 Weeks

Typical Week

1 Strength, 2 Bike, 2 Swim, 2 Run

Longest Workout

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

Plan Specs

triathlon sprint beginner intermediate

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Summary

Welcome to the CBCG free sprint triathlon training plan! This 12-week plan will guide you to a strong performance at triathlon's sprint distance, providing a solid aerobic base with enough speed to help you set a new PR.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:18
Training Load By Week
Average Weekly Training Hours: 04:18
Average Weekly Breakdown

Christopher Bagg

Chris Bagg Coaching Group

The triathletes, cyclists, runners, swimmers, rowers, and skiers at CBCG are all bound by the same goal: to become faster, happier, healthier people. It's an ethos shared by all the coaches at CBCG, and nicely wrapped up in our motto: Go Fast, Have Fun, Be Nice. We think that keeping these three principles in sight at all time lead to strong performances and happier lives.

Sample Day 1

0:30:00
Anti-Rotation Exercises

Static Cable Holds: 10" on, 10" off, 20" on, 10" off, 30" on each side. Band-assisted slow sit-ups: 3 sets of 3-5 reps only. Jane Fonda Arcs: 10 cycles (one cycle = toe touch in front and toe touch in back) each side Kettlebell Carries: 10 paces (2 steps) in each direction with a fairly heavy weight (in the video, I am carrying a 20 kg kettlebell) Plank with Opposing Arm-Leg Lifts: 2x60" Landmines with 45-lb barbell: 2-3 sets of 20-30 repetitions

Sample Day 2

0:20:00
Swim

100 easy warm up
100 with pull buoy
2 x 50 moderate (:15)
100 with pull buoy
100 easy"

Sample Day 3

0:45:00
Easy 30-60' spin

Easy 30-60' spin—a spin bike is fine for this! Try to keep cadence between 80-90 RPM.

Sample Day 4

0:20:00
Run

20' Easy
This is a very easy (ZR) run. Focus on maintaining an upright relaxed posture. If you are struggling to breathe, you are going too fast.

Sample Day 5

0:20:00
Swim

Warm Up:
100 easy swim

Main Set:
6 x 50 easy (:15)
Cool Down:
100 easy"

Sample Day 6

0:45:00
Easy 30-60' spin

Easy 30-60' spin—a spin bike is fine for this! Try to keep cadence between 80-90 RPM.

Sample Day 7

0:20:00
Run

20' Easy
This is a very easy (ZR) run. Focus on maintaining an upright relaxed posture. If you are struggling to breathe, you are going too fast.

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