GTS Tri Coach Georgia Sprint Distance Triathlon Plan

Average Weekly Training Hours 04:03
Training Load By Week
Average Weekly Training Hours 04:03
Training Load By Week

This plan will help you feel confident to complete and compete in a Sprint Distance Triathlon

Sample Day 2
0:15:00

Around 700 yards.
200 easy choice
5x50's (odds drill, evens swim)
1 x 200 easy with 30 seconds rest
100 warm down

Sample Day 3
0:25:00

Easy spinning here. On the trainer or outside

Sample Day 5
0:19:59
swim/technique

Warm up 200 choice
200 w/fins (50 kick/50 swim)
5x50 build 1-5 (twice)
250 pull (moderate pace like the middle of a sprint swim)
3X100 build
100 warm down

Sample Day 6
0:19:59

Easy running

Sample Day 7
0:30:00

Rasy riding, choice of indoor or out.

Sample Day 9
0:19:59

10 minute warm up
4 x 50 meter strides (building into the effort, not all out)
1 minute easy jog between
5 minute warm down.

Sample Day 9
0:19:59
Moderate swim

400 w/u
2x150 (odds swim/stroke/swim by 50. evens kick/drill/swim by 50).
2x50 (first is hard, 2nd is moderate)
200 pull Moderate
2x50 (first is mod, 2nd is hard) 15 sec rest on all
100 w/d