Follow the same training methodology that has guided Olympic and World Champions for all levels of ability
"My philosophy is very simple. There is no difference between a pro and an age grouper. It's just the time one has to train, and the speed at which one goes. Everything else is the same"
- BRETT SUTTON
The 8 Week Recreational Swim Bike and Run program includes six workouts each week for athletes of all abilities. Each week contains 2 swim, 2 bike and 2 run sessions.
The three components of triathlon, SWIM, BIKE and RUN provide us with a wonderful base upon which to build fitness.
SWIM one day, BIKE the next, RUN the next. Repeat. And on the 7th day rest.
Where do you get better fitness? Where do you get better escapism from everyday life.
Triathlon provides us with a sport where you can never get bored training! I originally put together this program for my wife. 45 mins to 1 hour a day, the TRIATHLON WAY. Fiona loves it. It keeps her fit and she feels like she is doing something productive.
Weeks 1 and 2 start off with easy paced sessions to provide a platform for us to build upon. Week 8 is similar in structure to Week 3 so you can feel and see your improvements.
Triathlon is a sport about people. It is about fitness. It is about getting yourself into a better shape than you were yesterday.
Wishing you all the best in health and fitness.
Cheers,
Brett Sutton 'The Doc'
This plan uses perceived exertion / effort to gauge intensity. We refer to this as 'Sutto's 3 M's' -
SUTTO'S THREE M'S
We like to keep things simple. While others espouse heart rate and power zones we find that these are a cause of confusion, distraction and worry. Instead we prefer the following perceived exertion levels -
Easy (under 60%), Moderate (60-75%), Medium (75-85%), Mad (85-95%).
* A complete description of intensity levels used in workouts is included with this training plan.
Equipment required:
Swim - paddles and buoy
Bike - a turbo trainer is not required, but is effective (and safe) if you have access to one
Run - access to a treadmill is not required, but is effective if you have access to one
Assumptions:
This '8 Week Sprint Training Plan' is provided under the assumption that the participant has a basic level of fitness, has been actively training recently, is injury free and can accomplish the following:
Swim: Complete 300m of swimming.
Bike: Complete 30 minutes of cycling.
Run: Complete 20 minutes of running.
Train using the same training methodology of Ironman World Champions Daniela Ryf and Chrissie Wellington, Olympic Medalists Nicola Spirig and Julie Derron, and hundreds of age group world champion podiums and Kona qualifiers.