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

Author

Sage Rountree

All plans by this Coach
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Length

12 Weeks

Plan Specs

triathlon sprint beginner masters

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Plan Description

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:49 hrs 0:45 hrs
1:11 hrs 0:34 hrs
1:47 hrs 1:00 hrs
1:02 hrs 0:49 hrs
0:59 hrs 1:25 hrs
Workouts Per Week Weekly Average Longest Workout
1:49 hrs 0:45 hrs
1:11 hrs 0:34 hrs
1:47 hrs 1:00 hrs
1:02 hrs 0:49 hrs
0:59 hrs 1:25 hrs

Training Load By Week


Sage Rountree

Sage Endurance

Bringing meaning to your workouts! Quality over quantity; a purpose for everything. Incorporating yoga, Pilates, and meditation for strength, flexibility, and focus.

One-time start up fee: $500. Then, you can choose to pay up front for one quarter (three months): $1200; one half year: $1850; or one full year: $3500.

All of these options include an individualized plan, updated weekly, and as much communication as you want.

I also offer one-on-one coaching, yoga, and/or Pilates for $150/hour.

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

0:30:00
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 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

0:10:00
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

0:19:59
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 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.

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

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