Sprint Triathlon with Yoga, Masters (40+) or Newbie Athletes

Average Weekly Training Hours 06:52
Training Load By Week
Average Weekly Training Hours 06:52
Training Load By Week

This revised version of Sage's 12-week sprint triathlon with yoga plan uses a two-week build, instead of a three-week build, to give older or newer athletes more opportunity to recover and grow stronger. You'll do a double round of the base cycle before moving on to more race-specific work.

Sample Day 1
0:45:00
Rest day practice (45 minutes)

Follow the sequence outlined under "exercises & intervals." Alternatively, attend a gentle or restorative yoga class. It's useful to study with a live teacher periodically, to ensure you're practicing the poses safely and with good alignment.

Sample Day 2
0:19:59
Form

Run easy to medium but with best form. Stand tall, land lightly. If you are new to running, add walk breaks as needed.

Sample Day 2
0:10:00
Post-run routine

Follow the sequence below, with details under "exercises & intervals." Standing pigeon pose with chest stretch, 10 breaths per side Squat Twisting lunge, 10 breaths per side Reclining eagle twist, 10 breaths per side Legs up the wall, 5+ minutes

Sample Day 2
0:04:59
Post-swim routine

Click "exercises & intervals" for instructions on the five-pose post-swim routine:
Downward-facing dog
Plank pose with leg lift
Puppy pose
Locust pose, arms extended, flutter
Child's pose with side stretch

Sample Day 2
0:30:00
Long

Your longest swim of the week. Warm up for 4 x 50–100, resting as needed; follow with 4 x 50 drill or kick. For the main set, swim 10 minutes continuously (or as long as you can). Follow with 4 x 50 easy to cool down.

Sample Day 3
0:10:00
Post-bike routine

Follow the routine below, with details under "exercises & intervals." Chair pose, 10 breaths Dancer pose, 10 breaths per side Pyramid pose, 10 breaths per side Supported fish pose, 2–5 minutes Supported bridge pose, 2–5 minutes

Sample Day 3
0:40:00
Intense

Your hardest ride of the week. Start with 10 minutes easy riding, then choose a sustainable gear and do 6 x (45 seconds very hard, 3-5 minutes easy). Finish with another 5–10 minutes of easy riding.