8-week Sprint Triathlon--Novice
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Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
1:06 hrs | 0:45 hrs |
|
|
1:18 hrs | 0:40 hrs |
|
|
—— | —— |
|
|
1:52 hrs | 1:15 hrs |
|
|
0:24 hrs | 0:15 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:06 hrs | 0:45 hrs | |
|
|
1:18 hrs | 0:40 hrs | |
|
|
—— | —— | |
|
|
1:52 hrs | 1:15 hrs | |
|
|
0:24 hrs | 0:15 hrs |
Training Load By Week
Sample Day 1
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Okay to include walk breaks if need be.
Sample Day 1
Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!
Sample Day 2
Ride on rolling course. Most of ride time in heart rate zone 2-3. Seated on most hills.
Sample Day 3
Move from one exercise to the next and repeat 2-3 sets.
20 walking lunges
10-20 supermans
10-15 hip-ups
10-15 t-push-ups
10-20 body wt. squats
front plank (20-60 seconds)
side planks (20-60 seconds)
10-20 step-ups
10-20 twisters with medicine ball
Sample Day 3
Warm up with 100 easy and 100 moderate effort. Then swim 30 x 25 (20 sec rest on the wall after each). Effort should be moderately fast but sustainable for the entire workout. CONCENTRATE ON FORM ON EACH ONE! Cool down--easy swim to round out the 30 minutes.
Sample Day 4
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Okay to include walk breaks if need be.
Sample Day 5
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.