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Triathlon for beginners


Filip Aleksander Meo

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9 Weeks

Plan Specs

triathlon sprint beginner intermediate time goal hr based

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Plan Description

This plan is for beginners and intermediates. 6-8h/week and 6-7 sessions/week is a good volume for you who either wants to start participating in triathlons or are aming to be advanced. In this plan, There are several swimming programs around 2000 meter, so you have to be on a certain level. You should be able to swim 100 meters around 2 minutes. There are one interval session (zone 4) each week. Normally, a week consists of 3 swims, 1 bike and 2 runs, but varies from week to week. Maybe you have a set goal to participate in numerous triathlons or have a time-goal? The variety in this plan lets you focus on the basics of each sports which is first step for you as a beginner or intermediate. We will be focusin on technique, and aerobic capasity.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:33 hrs 1:15 hrs
2:35 hrs 1:30 hrs
1:30 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:33 hrs 1:15 hrs
2:35 hrs 1:30 hrs
1:30 hrs 1:30 hrs

Training Load By Week

Filip Aleksander Meo

Filip Meo

Filip Meo, 18 years of age, from Norway

6 years experience in running.
4 years experience in triathlon
1 year experience as a coach
10 km PB: 33:08
800 meter swim PB: 9:40

I find it interesting to work with athletes no matter level or age.
I currently train and work with teenagers and age-gropers in triathlon.

Sample Day 1


200 fr
2*100 kick
4*50 fr, backstroke, breast, fr
8*25 (2,5 sprint/12,5 easy)

4*100 fr building from easy to hard

4*50 kick building from easy to hard

300 skp (swim, kick, pullbuoy)
3*100 fr

Sample Day 2

Run, zone 1

Easy run, zone 1 + streching

Sample Day 3

Swim, Technique

10*50 perfect fr
50 fast
8*50 perfect
50 fast
6*50 ferfect
50 fast
4*50 more perfect
50 fast
2*50 even more perfect
50 fast

200 glide

Sample Day 4

Run, zone 1

45-60 min jog + streching

Sample Day 5

Technique, swim


200 warm-up choise

50 fr
100 closed fists
150 pullbuoy
100 closed fists
50 fr

4*25 superman
4*25 6/1/6
4*50 kickboard
4*25 catch-up
4*25 sculling, in front
4*50 rotating kick
4*25 6/1/6
4*25 superman

200 easy

Sample Day 6

Bike, zone 1

An easy ride. Cadence: 80-85

Sample Day 8

Long swim

Easy swim with speed

4*200 easy fr
3*100 bk, br, fr
3*200 pullbuoy
4*100 kick
4*75 glide


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