SPRINT 12 + 1 Weeks Complete Plan - Beginner
Tom Chavez, Ironman University Certified CoachAll plans by this Coach
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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 firstname.lastname@example.org
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:01 hrs||0:20 hrs|
|1:08 hrs||1:00 hrs|
|0:45 hrs||0:40 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||0:01 hrs||0:20 hrs|
||1:08 hrs||1:00 hrs|
||0:45 hrs||0:40 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor