Sprint TRiathlon Race specific 7-9

Average Weekly Training Hours 07:17
Training Load By Week
Average Weekly Training Hours 07:17
Training Load By Week

Athletes selecting this plan should be able to swim 500 yds or meters non stop, and be able to dedicate 4-6 hours per week to training. Since this plan will begin in February, access to a stationary bike, or indoor bike trainer, and inddor pool are necessary. A treadmill is also recommeded by not requireed.

Sample Day 2
0:30:00

Easy ride. keep rpms between 80-85, and zone 1-2) No aerobars. Relax and enjoy riding!

Sample Day 2
1:00:00

10-15 min wu; 3x10m strides with easy jog/ walk back; 3x1 mile/ 1 min rest Place details in comments. 10-15 min cd

Sample Day 3
1:00:00

This is an aerobic ride with HR in Zone 2, and cadence between 80-95. Do not push hills. This ride should not leave you exhausted.

Sample Day 3
0:35:00

300 wu; 4x 50 build/ri 20s; 3x300 TT/ 30 sec rest 300 cd = 1700yds

Sample Day 4
0:45:00

gradual warm up over 10-15 min to zone 3. Near end of run, complete 8 x 100m strides on grass or track if appicable. strong relaxed sprint with perfeect form. easy walk/ jog back to start.

Sample Day 5
0:40:00

Easy ride. keep rpms between 80-85, and zone 1-2) No aerobars. Relax and enjoy riding!

Sample Day 6
0:45:00
1280m

WU: 200 choice
300 kick with fins
4x200 Z3 with pull buoy
cd 50 BS/ 50 bk

Tim Crowley
|
TC2 Coaching LLC

Triathlon, duathlon, Cyclo-cross, Mountain biking

Individual coaching for beginners to Elite professionals. Hand crafted plan to meet you athletic goals and lifestyle.