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
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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.