Simple Beginners Sprint Distance Triathlon Training Plan By Your MultiSport Coach - (12 Weeks)
Simple Beginners Sprint Distance Triathlon Training Plan By Your MultiSport Coach - (12 Weeks)
Length
12 Weeks
Plan Description
Training Plan Overview
Target Audience:
This training plan is designed for beginners aiming to complete a sprint distance triathlon (750m swim, 20km cycle, 5km run). It is perfect for individuals who are relatively new to triathlon training but have a very basic level of fitness. The Plan has an average require time commitment of 5 - 6 hours per week.
Coaching Methodology:
The plan follows a periodization approach, including base, build, and recovery phases, leading up to a taper period before the race. It incorporates swimming, cycling, and running workouts, as well as strength training sessions, to ensure a well-rounded preparation. The workouts are structured with specific warm-ups, drills, main sets, and cool-downs to optimize performance and reduce injury risk.
Benefits of Following This Plan:
• Gradual progression to build endurance and strength
• Specific drills to improve technique and efficiency
• Balanced training to enhance overall fitness and prevent burnout
• Inclusion of strength training for better performance and injury prevention
• Structured taper to ensure peak performance on race day
How to Use the RPE Scale:
The RPE (Rate of Perceived Exertion) scale ranges from 1 to 10, where 1 is very light activity (like a slow walk) and 10 is maximum effort (like a sprint). This plan uses the RPE scale to help you gauge the intensity of your workouts:
• RPE 1-2: Very light, easy activity
• RPE 3-4: Light activity, able to hold a conversation
• RPE 5-6: Moderate activity, somewhat hard, breathing more heavily
• RPE 7-8: Hard activity, challenging but sustainable
• RPE 9-10: Very hard to maximum effort, very challenging, unsustainable for long periods
Weekly Schedule Overview
Monday: Swim
Tuesday: Bike
Wednesday: Run
Thursday: Swim
Friday: Strength Training
Saturday: Brick Workout (Bike + Run)
Sunday: Rest or Active Recovery
For More Information Book a Consult or To discuss our Bespoke Coaching Programs
Please Call / Whatsapp / Coach Brendan on Australia +61 434 351 875
Email: brendan@hardcorebrands.com.au
Web site: https://yourmultisportcoach.com.au/
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x2
|
01:53:00 | 01:00:00 |
|
Bike
x1
|
00:52:00 | 01:00:00 |
|
Run
x1
|
00:44:00 | 00:50:00 |
|
Strength
x1
|
00:45:00 | 00:55:00 |
|
Brick
x1
|
01:26:00 | 01:45:00 |
|
Other
x1
|
00:27:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:53:00 | 01:00:00 | |
|
|
00:52:00 | 01:00:00 | |
|
|
00:44:00 | 00:50:00 | |
|
|
00:45:00 | 00:55:00 | |
|
|
01:26:00 | 01:45:00 | |
|
|
00:27:00 | 00:30:00 |
Training Load By Week
- 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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.