Sprint Triathlon-Intermediate Level

Average Weekly Training Hours 04:33
Training Load By Week
Average Weekly Training Hours 04:33
Training Load By Week
Sample Day 2
0:15:00
Run Z2

Run 15 minutes in Z2

Sample Day 2
0:00:00
914m
1000 yds

Warm Up: 4x50 yds freestyle RI 10 seconds 4x25 yds kick (with or without fins) alternating between front and back Main Set: 3x200 yds freestyle. Count your strokes on the first 25 of each 100. Are they staying constant? Cool Down: 100 yds your choice nice and easy. Choice of strokes or floating on your back and sculling.

Sample Day 3
0:40:00
Brick :40

Bike :30 min Z2, Quick Change, Run :10 min Z2

Sample Day 4
0:25:00
Run Z2 w/4x1 intervals

Run with heart rate in Z2. At 10 min insert 4x1 min @Z4. 1 min EZ jog between intervals.

Sample Day 4
0:00:00
914m
1000 yds

Warm Up: 4x50 yds freestyle RI 10 seconds 4x25 yds kick (with or without fins) alternating between front and back Main Set: 3x200 yds freestyle. Count your strokes on the first 25 of each 100. Are they staying constant? Cool Down: 100 yds your choice nice and easy. Choice of strokes or floating on your back and sculling.

Sample Day 5
0:45:00
Bike :45 Z2-3 (Big Ring Intervals)

Bike in Z2. Warm up, spin easy. @10 min go into your big ring, increasing the resistance. Do 5 x 3 minute intervals with 2 min easy spin between each interval. Easy spin to cool down.

Sample Day 6
0:30:00
Long Run

Run 30 minutes in Z2. You should be able to hold a conversation while running at this pace.

Kathy Parker-Jones
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Balanced Triathlon Training

USAT Level 1 certification & ASCA Level 2: USA-Swimming certification

I offer customized triathlon training programs for all abilities and distances. I also provide swim evaluations and lessons.