Sprint Distance Triathlon Plan (Int.) with Power - By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 05:20
Training Load By Week
Average Weekly Training Hours 05:20
Training Load By Week

This plan is developed for the athlete who has completed a Sprint distance triathlon and is looking for a program designed to increase his/her performance at a Sprint Triathlon. This plan is 10 weeks in duration and consists of 2-3 workouts per week in each sport with 2 additional weight training sessions. The total volume is between 7-10 hours a week. The athlete should be able to swim 700 yards in one session, bike for 1 hour and run/walk for 45 minutes in one session.

Sample Day 1
0:55:00

Functional Threshold Power Test:
WU: 10' easy spin then 5x1' at >100 RPMs with 1' easy spin recoveries, then 5' easy.
MS: 20' all out effort. The key is NOT to start out to hard, you don't want to blow up half way through the 20' time trial. The average Watts for the 20' TT is the number we want. Subtract 5% from that number, THAT IS YOUR FTP.
CD: 10' easy spin cool down.

Sample Day 2
0:30:00
8mi

Ride for 30' in Z1/2

Sample Day 2
732m

SWIM TESTING
WU: 200 easy choice
MS: 1x500 time trial. Record your total time for the 500, then divide by 5. This is your "T-Pace" which we will use for the rest of the plan.
CD: 100 easy choice.

Sample Day 3
0:30:00

Strength Lower Body weights and core work. Some key exercises to hit with the legs are: Squats, walking lunges, hamstring curls, leg press and quad extension. 2-3 sets of 10-15 reps with a comfortably hard amount of weight (40-60% of max). Add in core #1

Sample Day 3
0:30:00

WU: 10' easy jog
MS: 2x400 at race pace with 60" recoveries between 400's, then 2x200 at race pace minus 5" with 45" recoveries between 200's.
CD: 5' easy jog

Sample Day 4
823m

WU: 200 easy choice
MS: 5x100 at T-Pace with 10" recoveries
CD: 200 easy choice

Sample Day 5
0:30:00

Strength Upper body strength training. 2-3 sets of 10-15 reps at 40-60% of max. Some good upper body exercises are: Bicep curls (standing and sitting), triceps extensions, lat pull down, dumb bell bench press, seated rows.