Beginner Sprint Tri

Average Weekly Training Hours 04:18
Training Load By Week
Average Weekly Training Hours 04:18
Training Load By Week
Sample Day 2
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 4
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 6
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 8
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 9
0:30:00
HRZ 1-2 (30 mins)

30 mins in HRZ 1-2

Sample Day 10
1:00:00
Routine 1

Sample Day 11
0:20:00
HRZ 1 (20 mins)

20 mins in HRZ 1