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Sprint distance tri-beginnner Hever 12wk

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Author

Mike Bridge

All plans by this Coach
No Ratings

Length

13 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is a 12 week competition phase plan for athletes who are competing in their 1st sprint distance triathlon over the sprint distance triathlon. It is based on developing power at aerobic capacity using a blend interval and continuous training sessions. The mid week bike sessions are short and designed to be achievable on indoor trainers with limited time.
The program splits into 3x4 weeks blocks. . The 2nd block on fatigue resistance and power at V02 max. The 3rd develops speed endurance over the race distance. At the end of the 12 weeks the athlete should start a 10day taper before the A race day.
This could be done by repeating week 4 but removing 50% of the volume.

The swim sessions focus in developing lactic tolerance and speed endurance but due to it's highly personal nature does not include any stroke development, however this could be integrated into the warm up.
Most bike sessions would be best done on indoor trainer but could be done outdoors. Effort is described by Heart zone and rate of perceived exertion (0-10 scale). Zone and rpe descriptions are attached to week one.
The second block of 4 weeks utilises vV02 training. Whilst this is proven to be a highly effective training method, it does require a track and pace watch. A very accurate idea of how far you are running is essential.
If you require more guidance or ongoing coaching through this plan contact:
coach@racesnake.co.uk



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
1:24 hrs 1:15 hrs
Swim x2
0:04 hrs 1:00 hrs
Bike x2
2:21 hrs 2:00 hrs
Strength x1
0:20 hrs 0:45 hrs
Brick x1
0:31 hrs 1:07 hrs
Workouts Per Week Weekly Average Longest Workout
Run
1:24 hrs 1:15 hrs
Swim
0:04 hrs 1:00 hrs
Bike
2:21 hrs 2:00 hrs
Strength
0:20 hrs 0:45 hrs
Brick
0:31 hrs 1:07 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Mike Bridge

Racesnake

Swimming technique improvement, Triathlon racing and skills, training program design

We provide a range of un-coached and comprehensive coaching options ranging from £30-£80 per month.

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