Sprint Distance 12 week SILVER Plan (SATURDAY RACE)

Average Weekly Training Hours 07:17
Training Load By Week
Average Weekly Training Hours 07:17
Training Load By Week

This Sprint distance triathlon training plan has been developed to enhance performance for athletes who have completed a Sprint distance event before and are hunting a PB or have done so with very little structure to their training, it is also a fantastic program for individuals wanting to make an impact in there priority event of the year. This program integrates testing to allow you to train within optimal intensity zones and all tests and the zones derived from them are usable with heart rate, GPS or power training devices. This is a time efficient program and an ideal structure to pick up from a general conditioning base period, to optimize your adaptations a minimum of one recovery day is included each week. If you want to perform well and make the most of your training time and efforts then this is the program for you.

Sample Day 1
0:50:00
2250m
CSS Swim Test

Complete both of these short test distances to establish your Critical Swim Speed. WARM UP: 2 x 200m + 20's. EASY FREESTYLE 200m + 20's PULL (USE A PULL BUOY) 9 X 50m + 20's AS 3 X (#1=EASY, #2=STRONG, #3=FAST). MAIN SET; 1 X 400m BEST PACED EFFORT (RECORD THE TIME) take full recovery on completion of the test. 4 x 50m + 30's. EASY FREESTYLE. 1 x 200m  BEST PACED EFFORT (RECORD THE TIME) take full recovery on completion of the test. 4 x 50m + 30's. EASY FREESTYLE. COOLDOWN: 4 X 50m AS 25m OFF STROKE / 25m FREESTYLE

Sample Day 1
0:12:00
Plank Complex

Core strength development

Sample Day 2
0:50:00
AEROBIC

WARM UP: 10 min's BUILDING FROM EASY TO UPPER Z2. MAIN SET: 30 min's @ AEROBIC Z2 HR /PACE. Focus on being relaxed and smooth. 5 X 15's FAST + 45's LIGHT JOG / WALK RECOVERY. COOLDOWN: 5 min's LIGHT AND RELAXED RUNNING.

Sample Day 3
1:00:00
Cycling Threshold Test (LTHR or FTP)

WARM UP: 10 minutes building from EASY to STRONG (UP TO 8/10 PERCEIVED EFFORT)). 4 x 30's FAST LEGS + 90's RECOVERY 5 minutes EASY LIGHT RIDING UPTO 3 minutes recovery, get set and ready to go. MAIN SET: complete which ever main set test is applicable to you. #1=THRESHOLD POWER / FTP (POWER METER REQUIRED) 20 minutes best paced effort, make sure you lap this effort and are able to record your average power output duration. Be strong and positive!!! #2=LTHR TEST (HEART RATE MONITOR REQUIRED) 30 minutes best paced effort, make sure you lap this effort on minute 10 within this effort hit the lap button again and then finally on minute 30. Your LTHR is your average HR from the last 20 minutes of this effort. COOLDOWN: 5 min's EASY LIGHT riding.

Sample Day 3
0:12:00
Glutes Base Core

Hip Stability and glute activation exercises.

Sample Day 5
0:55:00
Running Threshold Test (Pace or LTHR)

WARM UP: 10 minutes building from EASY to STRONG ( UP TO 8/10 PERCEIVED EFFORT)). 5 x 15's FAST + 45's RECOVERY 2 minutes EASY LIGHT RUNNING UPTO 3 minutes recovery, get set and ready to go. MAIN SET: complete which ever main set test is applicable to you. #1=THRESHOLD PACE (GPS REQUIRED) 30 minutes best paced effort, make sure you lap this effort and are able to record your distance and pace over this duration. Run strong!!! #2=LTHR TEST (HEART RATE MONITOR REQUIRED) 30 minutes best paced effort, make sure you lap this effort on minute 10 within this effort hit the lap button again and then finally on minute 30. Your LTHR is your average HR from the last 20 minutes of this effort. COOLDOWN: 5 min's EASY LIGHT running.

Sample Day 6
0:12:00
Glutes Base Core

Hip Stability and glute activation exercises.

Stefan Lawrence
|
Tri-sl-training.com

Coach to both novice and high performance athletes. My services and coaching programs are not ability dependent, the only prerequisite is desire and motivation to improve. I offer fully personalised coaching packages with full guidance and feedback for athletes wanting to achieve their personal best as well as static training plans to enable you to have your best performance on the day that matters. Join TRI-SL-Training and start your triathlon journey with guidance and full support.