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TPS Beginner Sprint Triathlon Plan - 10 weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Nick Saunders

All plans by this Coach
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Length

10 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

The 10 week plan is progressive and builds you up to being race ready for your Sprint Distance Triathlon. There are some challenging brick sessions in there to get you used to the feeling of racing as well as multiple interval sessions.
Because the plan is 10 weeks the traditional 4th easy week does not apply in this plan. The 6th week of training is a bit easier and reduced in volume.
There are two swims, 2 bikes and 3 run sessions on average a week. The swim sessions are based off threshold pace. Bike and run sessions are based off HR to judge the intensity.

We use Joe Friel's 7 zones, follow this link for more info:
https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/

If you don not know your HR zones contact us and we will put a test in the plan for you and then work out your zones for you.

There are no strength sessions provided. It is recommended that you at least do functional core sessions or at least a light weights workout to help prevent injury and maintain basic strength. This should take no more than 30min. Good days to do these sessions would be a Monday and Friday. 2 sessions a week is adequate for strength workouts.
If you swim with a swim squad or do track sessions you can replace the swims and interval run sessions with your club workouts. Make sure your coach is aware of your planned race.

Good luck, if you have any questions or need the plan changed email nicktpscoach@gmail.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
1:41 hrs 1:00 hrs
Run x2
1:43 hrs 1:00 hrs
Bike x2
1:45 hrs 2:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
1:41 hrs 1:00 hrs
Run
1:43 hrs 1:00 hrs
Bike
1:45 hrs 2:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Nick Saunders

Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company and offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances from sprint distance to Ironman.
  • Precision Hydration Sweat Testing by Andy Brodziak.
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