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/
Need Multisport Coaching?
Brendan Cochrane is an Accredited Performance Triathlon Australia Coach.
Contact him for personalised or Online coaching plans or for one-on-one private sessions.
Brendan has athletes that compete at all levels from single discipline beginners to National and World Stage performing athletes. Brendan has more than a decade of coaching experience across all disciplines and distances. From Enticer to 70.3 and Ironman.