This is a beginner to intermediate sprint triathlon plan. This is a great plan for a first time triathlete that is ready to push themselves! For this program you will swim, bike, and run on average 2X a week. The swims are set to go up to 1300 yards. There are a verity of drills and sets included into the swim work outs. The bike provides different drills, interval sets, and some indoor and outdoor sessions. The bike work outs use rate of perceived exertion to help gauge difficulty. With a scale of 1-10
4 = 40%
5 = 50%
6 = 60%
7 = 70%
8 = 80%
9 = 90 %
10 = 100%
The run is based off of pace. The run work outs include speed work, threshold, and aerobic capacity work incorporated into the run work outs. There will also be practice run off the bike sessions so you can get the feel of running off the bike during the race.
This program also provides 2 strength training work outs a week. The strength training work outs require basic dumb bell equipment, exercises bands, and body weight. There are 2 recovery weeks which will help your body soak in the fitness so your body can go hard for the following week. You will enjoy 1 taper week and go straight into your race! Enjoy!
Any questions can be directed to Coachramberg@gmail.com
I'm Kelsey a USAT Level 2 coach, 80/20 Endurance, Ironman University coach, and a 5x Ironman finisher including Kona.
I coach endurance athletes from beginner to advanced but my specialty is coaching women who want to train smarter by understanding their own physiology. Hormonal fluctuations, cycle syncing, fueling for women's bodies, recovery differences, aren't side notes in my coaching, they're central to it. Women who train with me stop fighting their bodies and start working with them.