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Busy people sprint tri training plan- max 3:15 hrs per week

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Busy people sprint tri training plan- max 3:15 hrs per week


Mark Peacock

All plans by this Coach


13 Weeks

Plan Description

This plan is ideal for busy people with not much time to spare , the plan is designed to enable a beginner/ intermediate ability athlete to successfully complete a pool based sprint triathlon on a maximum of 3 hrs 15 mins per week.
Mondays and Fridays are rest days ,Tuesdays, Wednesdays and Thursdays are all 30 mins sessions with longer sessions ( max 60 mins ) at the weekend .
Sessions include swim, bike , run , brick and strength and conditioning. You don't need any equipment for the S&C sessions but fins , float and pull buoy would help with swim skills although most swimming pools have them laid around to borrow if you ask nicely .
Included to make it easy and simple for you are a full list of swim abbreviations used in the swim sessions and skills are explained. A bike ' m check ' is included to check your bike is roadworthy before each use and a triathlon kit check list is also included so you don't forget anything on race day.
All the sessions have lots of detail and are designed to build in 3 blocks including rest and test weeks towards your final goal.
There is also an explanation on the first rest day of how to use perceived effort throughout the plan if you don't have a heart rate monitor.
Also included is a race rehearsal weekend so you can get those nerves out of the way if you are a first timer.
I hope you enjoy the sessions as much as i did writing them.
Enjoy your training.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x2
—— ——
Brick x1
00:25:00 01:00:00
Strength x1
00:23:00 00:30:00
Run x1
00:25:00 00:30:00
Swim x1
00:42:00 00:45:00
Bike x1
00:49:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
00:25:00 01:00:00
00:23:00 00:30:00
00:25:00 00:30:00
00:42:00 00:45:00
00:49:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Mark Peacock

Marks Tri Training MTT

Hi , Since i began my coaching journey i have been coaching a mix of juniors and adults , this has given me experience in coaching people at both ends of the scale from people who are absolute beginners to very capable athletes.
I have coached 1:1 with athletes covering distances between super sprint and full iron distance
I strongly believe that there is no such thing as a silly question especially for beginners and i am here to help with any queries without you having fear of embarrassment.

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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.

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