SPRINT 12 + 1 Weeks Complete Plan - Beginner

Author

Tom Chavez, Ironman University Certified Coach

All plans by this Coach

Length

13 Weeks

Typical Week

1 Other, 1 Day Off, 2 Swim, 2 Bike, 2 Run

Longest Workout

0:20 hrs swim
1:00 hrs bike
0:40 hrs run

Plan Specs

triathlon sprint beginner hr based

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Summary

This 12 + 1 Week Training Plan is for first timer triathlete, it includes 12 training weeks plus 1 recovery week for transition to your next goal. The objective is to complete a triathlon in a progressive but challenging plan.
Choose this plan if you are fit and healthy enough to train for a Triathlon but you have done little or no recent swimming, cycling and/or running. The plan starts with a total of 1:40hrs week up to 3:56 at week 11.

At the end of the plan you will have the fitness to complete your first Sprint distance Triathlon.

Training Plan Phases:
Preparation Phase (General) – Week 1-4
Preparation Phase (Specific) – Week 5-8
Competition Phase (Pre) – Week 9
Competition Phase (Competition) – Week 10-11
Competition Phase (Taper) – Week 12
Transition Phase - Week 13


For any additional request, please visit www.trion3.com or email me at coachtom@trion3.com


Enjoy,
Coach Tom

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:09
Training Load By Week
Average Weekly Training Hours: 02:09
Average Weekly Breakdown

Tomas Chavez

TriOn3 Team

On-line Fitness, Running and Triathlon Team.

Back to Plan Details

Sample Day 1

500m
Build base

Total Distance: 500mts

Warm-up [200mts]
8x25mts freestyle (RI 0:20)  - easy

Drill Sets [100mts]
4x25min (RI 0:10)  - Bilateral breathe 

Cool-Down [200mts]
8x25mts freestyle (RI 0:20) - recover

Sample Day 2

0:20:00
Build base

Total Time: 20min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [10min]
10min @Z2 (cadence 85-95rpm) - high aerobic

Cool Down [5min] 
5min  @Z2 - low aerobic

Sample Day 3

0:20:00
Build base

Total Time: 20min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [10min]
10min @ Z2 - high aerobic

Cool-Down [5min]
5min @Z2 - low aerobic

Sample Day 4

500m
Build base

Total Distance: 500mts

Warm-up [200mts]
8x25mts freestyle (RI 0:20)  - easy

Drill Sets [100mts]
4x25min (RI 0:10)  - Bilateral breathe 

Cool-Down [200mts]
8x25mts freestyle (RI 0:20) - recover

Sample Day 5

0:20:00
Build base

Total Time: 20min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [10min]
10min @Z2 (cadence 85-95rpm) - high aerobic

Cool Down [5min] 
5min  @Z2 - low aerobic

Sample Day 6

0:20:00
Build base

Total Time: 20min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [10min]
10min @ Z2 - high aerobic

Cool-Down [5min]
5min @Z2 - low aerobic

Sample Day 8

700m
Build base

Total Distance: 700mts

Warm-up [200mts]
8x25mts freestyle (RI 0:20) - easy

Drill Sets [100mts]
4x25min (RI 0:10) - Side kick

Key Session - Intervals [200mts]
4x50mts (RI  0:10) - high aerobic

Cool-Down [200mts]
8x25mts freestyle (RI 0:20) - recover

SPRINT 12 + 1 Weeks Complete Plan - Beginner

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