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Sprint Triathlon Beginner (12 week)


Brian Grasky

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12 Weeks

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Plan Description

This plan is for you if you're looking to improve in your sprint distance racing. You're a beginner, maybe in your first or second season of triathlon. You have 6 hours per week to devote to training, and can run up to 20 minutes, ride up to 45 minutes, and swim 500yds or so right now.

This plan uses heart rate zones and perceived effort for pacing and effort level.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x2
—— ——
Bike x2
2:15 hrs 2:00 hrs
Run x2
1:20 hrs 1:00 hrs
Swim x2
1:04 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
2:15 hrs 2:00 hrs
1:20 hrs 1:00 hrs
1:04 hrs 0:45 hrs

Training Load By Week

Brian Grasky

Grasky Endurance Coaching

Xterra, long and short course triathlon at all levels. Experience at all distances and levels, first-timer through elite.

Full-time Coaching: Unlimited email and phone contact, full-service training plans utilizing perceived effort, heart rate, and power data, and performance and goal feedback regularly.

Week-long camps and short clinics sharing my knowledge of training and racing, preaparing the athlete for specific races.

Contact me for more information and pricing.

$49.00 - Buy Now