8 Weeks to Wowing Your Buddies At Your First Sprint Tri
Author
BPC Performance Systems
All plans by this CoachLength
8 Weeks
Typical Week
3 Other, 2 Swim, 3 Run, 2 Bike
Longest Workout
0:30 hrs swim
1:45 hrs bike
0:45 hrs run
Plan Specs
triathlon sprint beginner
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Summary
This plan assumes you are new to the sport of triathlon, and only have experience in one of the 3 sports. We assume swimming is your weakness. If you grew up swimming, you can still use the plan, but add some volume to your swimming workouts. For the rest of us, we will do what it takes not to drown the first go round. Follow the plan and enjoy all the glory of crossing the finish line!
Stats
Sample Day 1
All sets are freestyle stroke.
4x25yd easy warm, 5x50yd easy with 20 sec rest between, 2x100yd with 30 seconds rest between, 4x25 easy cool.
Sample Day 1
20 min easy run, walk/run if needed
Sample Day 2
30 minutes easy ride. Focus on having a smooth, consistent pedal stroke in the 85-95 rpm range.
Sample Day 2
20 min easy run, walk/run if needed
Sample Day 4
All freestyle. Practice breathing evey third stroke on both sides.
30 min, 4x25yd easy warm, 4x100yd with 30 seconds rest between, 4x25 easy cool.
Sample Day 4
30 minutes easy ride. Focus on having a smooth, consistent pedal stroke in the 85-95 rpm range.
Sample Day 5
35 minutes, easy pace, walk/run if needed.