BSX Athletics: Beginner Sprint - 4 to 6.5 Hours per Week

Average Weekly Training Hours 04:09
Training Load By Week
Average Weekly Training Hours 04:09
Training Load By Week

This 12-week plan was designed for athletes who can already comfortably swim for 30 minutes, run for 45 minutes, and cycle for 1 hour prior to beginning Week 1. It has been periodized into a General and Specific phase, with the General phase comprising the first 9 weeks. It also includes three lactate threshold tests: cycling tests in Weeks 3 and 9 and a running test in Week 6. These tests are opportunities to use BSX Insight to measure your progress and adjust your training zones. Be sure to complete a lactate threshold test before you start the plan in order to establish your initial zones. The swim schedule has a great deal of flexibility and swim workouts can be moved at your convenience. Like all BSX Insight/Matt Fitzgerald Training Plans, the Beginner Sprint Plan is based on the 80/20 Rule, which stipulates that 80 percent of total training time is spent at low intensity and the remaining 20 percent at moderate and high intensities. This approach is scientifically proven to produce better results for triathletes of all levels. See for yourself!

Sample Day 2
0:30:00
RF3

5 minutes in Run Zone 1, 20 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 3
914m
STT2

200 yd Swim Zone 1, 400 yd Swim Zone 3, 120" rest, 200 yd Swim Zone 3, 120" rest, 200 yd Swim Zone 1

Sample Day 4
1:00:00
CCI1

5 minutes Bike Zone 1, 20 minutes Bike Zone 2, 3 x (5 minutes Bike Zone 3/3 minutes Bike Zone 1) 5 minutes Bike Zone 2, 6 minutes Bike Zone 1

Sample Day 6
0:45:00
RF6

5 minutes in Run Zone 1, 35 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 7
1372m
SCI1

500 yd Swim Zone 1, 5 x (100 yd Swim Zone 3/15" rest) 500 yd Swim Zone 1

Sample Day 7
1:00:00
CFo22

10 minutes Bike Zone 1, 10 minutes Bike Zone 2, 8 x (30 seconds Bike Zone 5 uphill or simulated/60 seconds Bike Zone 1) 28 minutes Bike Zone 1

Sample Day 9
0:35:00
RF4

5 minutes in Run Zone 1, 25 minutes Run Zone 2, 5 minutes Run Zone 1