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zMotion 12 week sprint distance training plan.


Dara Wittenberg

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12 Weeks

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Plan Description

This plan assumes you can:
1) Swim one lap (50m) of a pool non-stop.
2) bike and run for 30 minutes continuously.

And in 12 weeks you will be ready for your first sprint distance triathlon!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
1:10 hrs 1:30 hrs
Swim x2
0:16 hrs 0:35 hrs
Run x2
1:06 hrs 0:55 hrs
Day Off x1
—— ——
Brick x1
0:42 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:10 hrs 1:30 hrs
0:16 hrs 0:35 hrs
1:06 hrs 0:55 hrs
Day Off
—— ——
0:42 hrs 1:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Dara Wittenberg


Detailed, personalized plans and advice on training, racing, and improving your performance. We will dial in training and racing intensities using power, HR, RPE, and cadence. We will utilize mental skills training to make you pro- level tough and ready to handle anything race day can throw at you, and we will use drills to improve form in all three disciplines.
$400/ month and tailored around your goals, abilities, and lifestyle.

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