Beginner 16-week Sprint triathlon plan
Browse Training Plan Store
Beginner 16-week Sprint triathlon plan
Author
Marty Gaal
All plans by this CoachLength
16 Weeks
Typical Week
1 Day Off, 2 Swim, 2 Run, 2 Bike, 1 Strength
Longest Workout
0:45 hrs swim
1:15 hrs bike
0:45 hrs run
Plan Specs
triathlon sprint beginner hr based
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?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Summary
This program is designed for athletes new to structured triathlon training. The program assumes that athletes know how to swim. The first 4 weeks are 3 hours or under in order to become adjusted to a regular training schedule. The remaining weeks are in the 4-5 hour range with gradually increasing intensity. Training effort is explained via perceived effort (RPE) and/or heart rate. Modifications are offered for experience levels within the plan.
Stats
Sample Day 1
Swim 300 to 500 yards:
2 to 4 x 50 easy on :30 rest
2 x 50 kick on :20 rest
0-4 x 50 steady on :20 rest
(a 50 is 2 lengths of a 25 yard pool).
Sample Day 2
run 10 to 20 minutes easy, walk breaks as needed. A good starting routine is jog 2 minutes, walk 1 minute. You can adjust depending on your current fitness.
Sample Day 3
Ride 20 minutes easy. Could be on a spin bike or road bike.
Sample Day 3
WU: 5-10 minutes easy aerobic exercise
MS: Strength Maintenance (SM) strength phase
1-2 sets @ easy 15-20 reps, 1 set of moderate 6-10 reps, 2-3 minutes between sets:
Squats or leg press or lunges
Lat pulldowns
Seated rows or dips
The following continue with 2-3 sets of 15-20 at about 50% max load
Bench press (alternate standard, incline, and decline among separate sessions)
Abdominal twists (machine or medicine ball)
Your personal weakness(es) among: hip machines, calf raises, hamstring curls, glute extension, quad extensions & core. Don't try to do all, just 1 or 2.
Optional cooldown 5 minutes spin low resistance
Sample Day 4
Swim 300 to 500 yards:
2 to 4 x 50 easy on :30 rest
2 x 50 kick on :20 rest
0-4 x 50 steady on :20 rest
Sample Day 5
run 10 to 20 minutes easy, walk breaks as needed
Sample Day 6
Ride 30 minutes easy. Could be on a spin bike or road bike.