Team MPI Sprint Tri(Beginner)

Average Weekly Training Hours 06:23
Training Load By Week
Average Weekly Training Hours 06:23
Training Load By Week

Purchase of this 16 week plan for beginners assumes that you are either new to triathlon or have done short and infrequent races and that you can train about 7 hours per week on average for a 4-month program.The first few weeks are light with respect to intensity and volume so as to allow your body to adapt to training regularly.

At Team MPI, we like training every day, with focused speed and/or distance sessions each week. Consequently, there are many EASY sessions that are vital to your overall fitness while also promoting recovery. Make sure the Speed sessions are MODERATE or HARD when called for, and you’ll have no problem going EASY when we have you going EASY. We count on you, the athlete, to take responsibility and take that day off when your body tells you to.

Our weeks start on Monday as does this plan. It assumes your Sprint race is on Sunday, if it's on Saturday, take out last weeks "Wednesday" and slide remaining days left.

If you have to adjust some sessions, keep a few things in mind: 1) always be rested for speed sessions & 2) make sure you understand that longer distance runs and bike sessions will take a couple days to recover from.

The swimming program is focused on freestyle improvement with session distances averaging around 2100 yards (1920 meters). You can get all drill explainations with the attached document. Bike and run sessions are often given in time and distance. We want you to make the distances if you’re a faster athlete.

We hope you enjoy the plan and achieve your goals!

Team MPI Coaches
coaches@teamMPI.com
850.564.8745
www.TeamMPI.com

Sample Day 1
0:45:00
1646m
MPI Swim

1 x 200 Easy Warm-up mix
4 x 50 Drill/swim by 25's (Drill=1 count pause) :15 RI
1 x 600 Swim- easy/moderate/hard by 25's
4 x 50 Kick w/ fins :10 RI
4 x 50 Drill/swim by 25's (Drill=1 count pause) :15 RI
1 x 300 Swim- easy/moderate by 25's
1 x 100 EASY recovery mix

Sample Day 2
0:45:00
EASY

EASY effort. These are great rides to promote aerobic fitness and promote recovery. Enjoy!

Sample Day 3
0:30:00
EASY

Keep it at an EASY effort level. Speed is irrelevant!

Sample Day 4
0:45:00
1646m
MPI Swim

1 x 200 Easy Warm-up mix
4 x 50 Drill/swim by 25's (Drill=1 count pause) :15 RI
1 x 600 Swim- easy/moderate/hard by 25's
4 x 50 Kick w/ fins :10 RI
4 x 50 Drill/swim by 25's (Drill=1 count pause) :15 RI
1 x 300 Swim- easy/moderate by 25's
1 x 100 EASY recovery mix

Sample Day 5
0:30:00
EASY

Keep it at an EASY effort level. Speed is irrelevant!

Sample Day 6
0:45:00
EASY

EASY effort. These are great rides to promote aerobic fitness and promote recovery. Enjoy!

Sample Day 7
0:30:00
EASY

Keep it at an EASY effort level. Speed is irrelevant!

Mark Sortino
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Team MPI

Established in January of 2010, Team MPI provides a diverse spectrum of services uniquely structured for both novice and elite multisport athletes. For personal coaching, Team MPI offers it's MPI Coaching Plans, In-Person Performance Packages and CUSTOMIZED Stand-Along Training Plans. Additional services include Swim Video Analysis and F.I.S.T. certified Bike Fitting. Team MPI is comprised of high performance coaches located throughout the United States who coach athletes around the world.