Sprint Triathlon Level 1
Sprint Triathlon Level 1
Length
16 Weeks
Plan Description
- Plan assumes athlete has no experience and no base yet for the three disciplines.
- Workouts will progress in both distance and intensity. Runs start with run/walk and progress to all running.
- Core strength/conditioning is included throughout, as well as swim drills to work technique.
- For swimming, need Zoomers (short fins) or Fins, Paddles, Swim Buoy, Kickboard
- First 4-6 weeks of swims are assumed inside. Later weeks, at least 1 swim a week should be inside to work on stroke technique. Open water swims start June 1.
- Run & Bike Workouts are assumed to be done outside, but can be modified to be done on treadmill or bike trainer.
- Suggested that athlete has a HR monitor for bike & run workouts (wrist or chest strap is ok). In settings, use the basic 5 Zone Heart Rate settings.
- Ideally, for these you are picking courses that are similar to the race course. Only exception is Bike Hill Workouts, which you should do on the most aggressive hill that you can.
- 1 full rest day per week
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x2
|
01:04:00 | 01:03:00 |
|
Swim
x2
|
00:22:00 | 00:38:00 |
|
Run
x2
|
00:53:00 | 01:00:00 |
|
Strength
x2
|
01:10:00 | 00:34:00 |
|
Day Off
x1
|
—— | —— |
|
Brick
x1
|
00:59:00 | 01:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:04:00 | 01:03:00 | |
|
|
00:22:00 | 00:38:00 | |
|
|
00:53:00 | 01:00:00 | |
|
|
01:10:00 | 00:34:00 | |
|
|
—— | —— | |
|
|
00:59:00 | 01:40:00 |
Training Load By Week
This plan works best with the following fitness devices:
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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