Tribirdsport Beginner Sprint Triathlon Race Specific 12 Weeks
Tribirdsport Beginner Sprint Triathlon Race Specific 12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
TARGET ATHLETE: This program is crafted for individuals who are relatively new to triathlon and are gearing up for an open water sprint triathlon. It's suitable for athletes comfortable with a 5k run, a minimum one-hour cycling session, and a continuous 400m front crawl swim.
EQUIPMENT NEEDED FOR THIS PLAN: To follow this program, you'll need a turbo trainer (manual or smart), a watch capable of data upload to platforms like Training Peaks (e.g., Garmin, Apple, Suunto), swimming gear including fins, paddles, pull buoy, and a band (which can be improvised from an old inner tube), as well as strength training equipment like resistance bands, kettlebells, dumbbells, or gym access.
THE PLAN: This comprehensive 12-week regimen is designed to prepare you for race day with targeted sessions for each discipline. It includes key sessions progressively increasing in intensity or duration, ensuring effective training. A typical week consists of 2-3 swims, 2-3 bike sessions, 2-3 runs (including short brick workouts), and 2 strength training sessions, offering flexibility to accommodate busy schedules.
STRUCTURED: Swim sessions are meticulously planned, supplemented with video links and detailed descriptions to enhance technique. Bike sessions provide options for outdoor rides, manual turbo, or smart turbo workouts, each with thorough descriptions. Run sessions combine structured intervals with unstructured runs for a well-rounded approach.
PLAN SUPPORT: The plan includes comprehensive support, starting with a welcome note explaining effective plan use. Each week, athletes receive an introduction to the training week with motivational tips. Coach Jennie from Tribirdsport Coaching offers email access for inquiries or clarifications.
STRENGTH TRAINING: With 2 weekly strength sessions (and 1 during Recovery Week), the focus is on improving joint mobility and strength to enhance performance and reduce injury risk. Video links and a PDF document with exercise descriptions ensure proper execution.
WHY BUY FROM ME? Coach Jennie, a British Triathlon Level 3 Coach with over a decade of coaching experience, brings expertise from personal training, fitness instruction, sports therapy, and biomechanics coaching.
I trust you'll find this plan beneficial. For inquiries or assistance, contact Coach Jennie at jennie@tribirdsportcoaching.com
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:21:00 | 01:15:00 |
|
Run
x3
|
01:08:00 | 01:00:00 |
|
Swim
x2
|
4,629m | 2,600m |
|
Strength
x2
|
00:55:00 | 00:35:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:21:00 | 01:15:00 | |
|
|
01:08:00 | 01:00:00 | |
|
|
4,629m | 2,600m | |
|
|
00:55:00 | 00:35:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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