Sprint Triathlon-Intermediate Level

Author

Kathy Parker-Jones

All plans by this Coach

Length

12 Weeks

Typical Week

1 Other, 1 Day Off, 3 Run, 2 Swim, 1 Brick, 2 Bike, 1 Strength

Longest Workout

0:00 hrs swim
1:30 hrs bike
1:04 hrs run

Plan Specs

triathlon sprint

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:33
Training Load By Week
Average Weekly Training Hours: 04:33
Average Weekly Breakdown

Kathy Parker-Jones

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.

Back to Plan Details

Sample Day 1

0:15:00
Run Z2

Run 15 minutes in Z2

Sample Day 1

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 2

0:40:00
Brick :40

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

Sample Day 3

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 3

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 4

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 5

0:30:00
Long Run

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

Sprint Triathlon-Intermediate Level

$150.00 - Buy Now