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Beginner Sprint Tri

Author

Marcus Hayes

No Ratings

Length

16 Weeks

Plan Specs

triathlon sprint

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:48 hrs 0:30 hrs
—— ——
0:48 hrs 1:00 hrs
1:12 hrs 1:30 hrs
0:52 hrs 1:00 hrs
0:36 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
0:48 hrs 0:30 hrs
—— ——
0:48 hrs 1:00 hrs
1:12 hrs 1:30 hrs
0:52 hrs 1:00 hrs
0:36 hrs 1:30 hrs

Training Load By Week


Sample Day 1

0:20:00
Swim Test

w/u:
50-100m easy swim
main:
3 x 100m as fast as you can sustain with :30 RI
*sets must be within :05 to be accurate
c/d:
50-100m easy
*to determine your test pace, use the average time of the 3 main sets

Sample Day 3

0:34:59
Run Test

10 mins in HRZ 1-2. Then hit the lap button and run 20 mins as fast as your can sustain. c/d: 5 mins easy *use the average heart rate during the 20 mins to determine your heart rate zones. If you did a lab test to determine your running heart rate zones, you must use the lab test to re-test. Do not do a lab test and then a field test.

Sample Day 5

0:34:59
Bike Test

30 min time trial
10 mins in HRZ 1-2. Hit the lap button on your watch and go 20 mins as fast as you can sustain.
Use the average heart rate or power from the 20 mins to calculate your heart rate or power zones.
c/d:
5 mins easy
*if you did a lab test to determine heart rate or power zones, you must do the same thing for the re-test. Do not use lab then field test.

Sample Day 7

0:30:00
10 x 50 m with :45-1:00 RI (500 m)

10 x 50 m with :45-1:00 m RI
RPE: 6-11 (Zones 1-2)

Sample Day 8

0:30:00
HRZ 1-2 (30 mins)

30 mins in HRZ 1-2

Sample Day 9

1:00:00
Routine 1

Sample Day 10

0:20:00
HRZ 1 (20 mins)

20 mins in HRZ 1

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