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SPRINT 12 + 1 Weeks Complete Plan - Beginner

Author

Tom Chavez, Ironman University Certified Coach

All plans by this Coach

Length

13 Weeks

Plan Description

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

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:02:00 00:20:00
Bike x2
01:09:00 01:00:00
Run x2
00:45:00 00:40:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
00:02:00 00:20:00
Bike
01:09:00 01:00:00
Run
00:45:00 00:40:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tomas Chavez

TriOn3 Team

On-line Fitness, Running and Triathlon Team.


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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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