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6 weeks to your first short course triathlon (super-sprint or sprint)


Pedro Gomes

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6 Weeks

Plan Description

This plan is designed for beginners athletes who aim to complete their first Sprint distance triathlon and uses a perceived effort chart (or RPE) to pace workouts.

On this program, you will find your key training sessions to get body used to this swim/bike/run gig as well as race specific sessions that will make you ease into the complexity of triathlon World. By the time you get to race morning, you will be prepared for the task ahead and I'm confident you will complete the race feeling good. While the plan is designed for beginners, it assumes you are able to swim across a lap pool in freestyle. Swimming has a strong technical component associated to it, and adding to this plan, I would strongly encourage you to seek some swim lessons with a on-deck coach to improve your swim faster.

When writing this training plan, I had in mind the typical work week from 9 to 5, with more availability for longer workouts on the weekend, especially on the saddle, while focusing on swimming and running during the week.

Once you purchase the plan, feel free to reach out via email if you have questions regarding training. I will be happy to assist upon availability. This plan does not include daily feedback or adjustments, for that I would direct you to my one on one plan.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
01:11:00 00:45:00
Run x2
01:04:00 00:40:00
Day Off x1
—— ——
Brick x1
00:55:00 01:20:00
Bike x1
01:22:00 01:40:00
Workouts Per Week Weekly Average Longest Workout
01:11:00 00:45:00
01:04:00 00:40:00
Day Off
—— ——
00:55:00 01:20:00
01:22:00 01:40:00

Training Load By Week

This plan works best with the following fitness devices:

Pedro Gomes

PG Triathlon Coaching

Pedro Gomes is a certified USA Triathlon and USA Cycling coach.

"Nothing in triathlon – or anything in life – comes easy and accepting that it takes commitment and proper guidance to do so is the catalyst to success. Whatever your goals may be, I trust that my guidance and expertise will make a difference."

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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.

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