Sprint Tri - Lv 1 - 13wk

Average Weekly Training Hours 03:34
Training Load By Week
Average Weekly Training Hours 03:34
Training Load By Week

13 week training programme is designed for the Beginning Triathlete with little athletic background is required.

It is designed for someone doing a Sprint Distance Tri (750m Swim, 20km Bike, 5km Run)

The exercise intensity is limited to an easy-moderate, with a focus on General Aerobic fitness and Endurance

Weekly Hours :- 2.5hrs - 6.5hrs

Sample Day 2
0:19:59
Endurance 20

W/up to Zone 2 Over varried Terrain 90-95 rpm, Zone 2 Easy Steady Ride

Sample Day 3
200m
Continous Swim

Sample Day 4
0:15:00
Easy Run

Keep intensity light Zone 1-2, Flat terrain This run will build weekly volume and improve endurance. It will enhance recovery from harder training, by increasing circulation and maintaining movement

Sample Day 5
200m
Continous Swim

Sample Day 6
0:19:59
Endurance 20

W/up to Zone 2 Over varried Terrain 90-95 rpm, Zone 2 Easy Steady Ride

Sample Day 7
0:45:00
1000m
Technique

w/up 100 Fr, 50 kick, 100 Fr, 50 kick Tech Catch-up, Finger Trail, Fists Swim 25 Drill , 25 Full stroke Concentrate Tech Entry, Extension, Catch, Drive, Recovery Swim 25 CT, 25 Full Stroke 200m Straight swim 60-80% effort

Sample Day 7
0:20:00
Endurance Run 20

W/up gradually to Z2 You may find HR rises to Z3 on hills, make the top of Z3 your limit on hills

Paradise Triathlon
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Paradise Triathlon Training

I like to develop the athletes into having an understanding of What, Where, When and How they should be doing each session, repetition, set or interval. For the athlete to stand on the start line and say "I deserve to be here......"

Paradise Triathlon Training is providing a Coaching Consultancy service www.paradisetri.co.uk

http://paradisetri.co.uk/events/

@paradisetri athlete Alli Carter Thank you for the testimonial – Kona 2016 http://paradisetri.co.uk/testimonials/#.WB3M8ndh2MI