Welcome to the Sprint Mini Program
This program is designed for people who want an introduction to triathlon training but want to complete their first sprint race and have fun.
Hours: 4-5hrs per week
Days: 6 Days Per Week / 1 Rest Day
Who: Beginners who already have dabbled in a little bit of running, cycling or swimming.
Can swim continuously for 400m.
Can run for 20-30mins
Cycle easy for 1hr.
Finish the race and have fun.
How to Interpret Zones:
Aerobic / Easy - Easy pace, should be able to go all day. Zone 1 and Zone 2.
Tempo - Upbeat pace, feels comfortable but with a kick in the step, a little challenge. Should be able to maintain short conversations.
Threshold - Uncomfortable Hard, Speaking single words. Lactate (Burning sensation in muscles) will start to appear.
Race Pace - Similar to threshold, but what you want to push in your race (This is subjective).
Vo2 Max - Very Hard, but not absolute max. They should feel almost max, but should be sustainable for multiple reps.
Swim Notes:
Some swims include tools such as a pull buoy and fins. It is ok if you do not own these, you can do without, however it makes the swimming more interesting if you do.
Bike Notes:
If you don't own an indoor trainer you can still complete bike workouts outside or on a stationary bike at the gym.
Run Notes:
Runs are in Rate of Perceived Exertion out of 10. Some runs use pace or heart rate guides.
Terms and Conditions can be viewed here:
https://drive.google.com/file/d/1Q8Ykltstkte3Vox32toNbpFawVQQEuy1/view?usp=sharing