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Beginner 16-week Sprint triathlon plan

Author

Marty Gaal

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Length

16 Weeks

Refund Policy

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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Plan Description

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx2
1:04 hrs 0:45 hrs
Runx2
0:56 hrs 0:45 hrs
Bikex2
1:12 hrs 1:15 hrs
Day Offx1
—— ——
Strengthx1
0:30 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
1:04 hrs 0:45 hrs
Run
0:56 hrs 0:45 hrs
Bike
1:12 hrs 1:15 hrs
Day Off
—— ——
Strength
0:30 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Marty Gaal, CSCS. Raleigh, NC area with 15 years full time coaching experience.

One Step Beyond

Raleigh/Cary, NC area triathlon coaching specialists.

We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at www.osbmultisport.com.

A full time triathlon coaching business since 2005.