TPS Beginner Sprint Triathlon Plan - 10 weeks
Nick SaundersAll plans by this Coach
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?
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:
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 email@example.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:41 hrs||1:00 hrs|
|1:43 hrs||1:00 hrs|
|1:45 hrs||2:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||1:41 hrs||1:00 hrs|
||1:43 hrs||1:00 hrs|
||1:45 hrs||2:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor