NEW! Sprint Distance, 12 weeks, Advanced, by HR, RPE and Power

Average Weekly Training Hours 08:40
Training Load By Week
Average Weekly Training Hours 08:40
Training Load By Week

Sprint Distance Advanced Plan

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts:
Anytime
Length: 12 Weeks
Time: 84 hours

This program should be used by an athlete in their second year or triathlon or beyond. The program consists of 3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours. Requirements: Requirements: You should be able to swim at least 1500 yards. You should be able to bike at least 60 minutes and be able to run for 60 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested. By race day we will have you ready when you toe the line! We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 4 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!

Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.

Sample Day 1
1:00:00
Week 1: Long Continuous Swim - 3k

WU: 400 swim/ 100 drill

MS: 5x (400 at T-pace, 100 drill, so 500 total)

CD: Whirlpool 10'

Sample Day 2
0:45:00
Trainer: Bike Drills

WU: 10' - CD: 10' 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle, 10'cd.

Sample Day 2
0:45:00
New Weight Training Program

After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 1. Lat Pull Down 2. Pushups on Ball or feet on ball 3. 1 leg squat (Bulgarian Lunge) 2nd Main Set: 1. Dumbell Press 2. Cable Cross 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase

Sample Day 3
1:00:00
Intervals: 2x10km

Time Trial intervals. 2 x 10km building to from Zone 3 (RPE 7, 80IF) to 5b (RPE 10, 100IF) on each interval with 5' recovery. As flat a course as possible. Challenge yourself with big gears on a time trial set-up. Hold 85-100 rpm in the Aero position.

Sample Day 3
0:45:00
Easy

Run on a flat course or treadmill. Run 15' wu, 15' @ Zone 2 (RPE 6, E Pace), 15' cd.

Sample Day 5
0:45:00
New Weight Training Program

After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 1. Lat Pull Down 2. Pushups on Ball or feet on ball 3. 1 leg squat (Bulgarian Lunge) 2nd Main Set: 1. Dumbell Press 2. Cable Cross 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase

Sample Day 5
0:50:00
Endurance - 2700 yds

400 Warm-up
3 * 200 45" rest
8 * 25 kick 10" rest
4 * 100 25" rest
8 * 25 kick 10" rest
5 * 50 10" rest
100 loosen easy swim
6 * 75 pull with paddles 20" rest
200 warm-down

Michael Ricci
|
D3 MULTISPORT, INC

The key to achieving your goal is having a plan!
D3 Multisport founder and head coach Mike Ricci has coached endurance athletes for nearly 30 years from beginners to World Champions. He is a USAT Level III Elite Coach, and has been honored as the USAT Coach of the Year. Mike and all of the D3 coaches believe that no two athletes are alike, and every athlete deserves a customized training program tailored to his/her goals. Ready to have your best season ever? Contact us at D3Multisport.com.