Beginner Triathlon - Sprint & Super Sprint

Average Weekly Training Hours 02:47
Training Load By Week
Average Weekly Training Hours 02:47
Training Load By Week

This plan is designed for athletes looking to complete in their very first triathlon, usually a sprint or super sprint distance race.

The plan is designed for those with little or no backround in fitness, and are looking to slowely progress their way into the triathlon lifestyle.

Plan is based on a weekly training volume of 2 to 6 hours.

Sample Day 1
0:15:00
1mi
Group Run

Run with a group, but keep the effort moderate
If it's too fast, WALK! Be smart.

Sample Day 2
0:19:59
2mi
Easy ride

Easy spin for 20 min. Get comfortable on the bike and get familiar how the trainer works.
Have fun!

Sample Day 4
0:15:00
1mi
Group Run

Run with a group, but keep the effort moderate
If it's too fast, WALK! Be smart.

Sample Day 5
0:30:00
2mi
Easy ride

Easy spin for 20 min. Get comfortable on the bike and get familiar how the trainer works.
Have fun!

Sample Day 6
0:30:00
229m
Mod-easy

Warm up: 2 x 25. Stay relaxed and smooth!
Main Set:
2 x 25. Try to go a little faster on each.
2 x 25. Kicking. Use a kick board or just keep arms in front of you. Big splashes!!!
2 x 25. Go a little faster on these.
Cool down. 2 x 25 any stroke you want, just have fun and splash around!

Sample Day 6
0:19:59
2mi
Easy ride

Easy spin for 20 min. Get comfortable on the bike and get familiar how the trainer works.
Have fun!

Sample Day 8
0:30:00
1mi
Group Run - TEST!

Run with a group. Test to see how far you can run without walking! Start with the group at a moderate pace, slowly picking it up and hold pace until you have to walk.

Tony Zamora
|
Endorphin Hub LLC

Tony Zamora is a USA Triathlon Level 2 coach, CEO, and founder of Chicago based Endorphin Hub LLC. Tony shares his lifelong passion for triathlon by working with athletes around the world looking to improve their health become inspired through endurance sports. From working with 1st time triathletes, to those looking to go for the podium, Endorphin Hub's motto is “Inspiring Lives, One Race at a Time”.

Follow us on Instagram @endorphinhubllc and on the blog at www.endorphinhub.com