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zMotion 12 week sprint distance training plan.

Author

Dara Wittenberg

All plans by this Coach
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Length

12 Weeks

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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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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex2
1:10 hrs 1:30 hrs
Swimx2
0:16 hrs 0:35 hrs
Runx2
1:06 hrs 0:55 hrs
Day Offx1
—— ——
Brickx1
0:42 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
1:10 hrs 1:30 hrs
Swim
0:16 hrs 0:35 hrs
Run
1:06 hrs 0:55 hrs
Day Off
—— ——
Brick
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

TriCoachDara

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.