16 week Beginner Sprint Triathlon 4-7 hours
Author
Jennifer Meyer
All plans by this CoachLength
16 Weeks
Typical Week
3 Run, 3 Swim, 3 Bike
Longest Workout
0:30 hrs swim
1:30 hrs bike
0:45 hrs run
Plan Specs
triathlon sprint
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Summary
TriSmart Training Systems has created a 16 week training plan designed to help a first time triathlete complete a sprint distance triathlon. TriSmart has geared this program to someone who currently works out a few hours a week and can commit up to 6-7 hours per week in the hardest weeks. This plan can be used with a heart rate monitor but it is not necessary.
I have also included my race tips on race selection, nutrition and transitions.
Stats
Sample Day 1
Warm up thoroughly in Zone 1 for at least 10 minutes. Increase pace to the mid to the top of Zone 2 for the duration of the run.
Sample Day 1
Easy Swim, mostly in Zone 1-2
Sample Day 2
Aerobic Biking. Warm up 10 minutes in Zone 1, then raise heart rate to top of Zone 2 and hold. Cool down 10 minutes in Zone 1. Focus on keeping cadence between 90-95 rpm.
Sample Day 2
LT test. Warm up 10-15 minutes. Perform a 30 minute time trial as hard as you can without slowing down. (This will be from 6-9 miles based on the athlete). After the first 10 minutes at full effort hit the lap button on your heart rate monitor. Record heart rate average (as well as average watttage if you have it it) for the last 20 minutes of the test. Also record average heart rate overall and time to complete the distance. Cool down 10 minutes.
The key to performing this test correctly is to avoid going out too hard in the very beginning. Do not blow up! Attempt to negative split the effort, i.e. try to get faster as you go.This will give a much more accurate reading.
Enter the your heart rate average for the last 20 minutes into "my Settings", "Zones", "Threshold heart rate." Select the Joe Friel method for calculating zones.
Sample Day 3
Warm up thoroughly in Zone 1 for at least 10 minutes. Increase pace to the mid to the top of Zone 2 for the duration of the run.
Sample Day 3
Easy Swim, mostly in Zone 1-2
Sample Day 4
Aerobic Biking. Warm up 10 minutes in Zone 1, then raise heart rate to top of Zone 2 and hold. Cool down 10 minutes in Zone 1. Focus on keeping cadence between 90-95 rpm.