Friday Day Off. Sunday Day Off. Then run 8 minutes gradually building to TP. Saturday Minute Easy Run. Then run 10 minutes gradually building to TP. Take breaks as needed. CD- 5 minutes easy spin. Practice in wetsuit if you plan to wear one in the race. We also include video swim drills, to help improve different aspects of your stroke. If you can already swim meters or yards non-stop, you could join in with a triathlon club swim session, or masters swim club.
Training in a group, with a poolside coach, is the fastest way to improve. We include these workouts in our training plans too, in the lead up to race day. The distance you swim in your training depends on your current level. This will give you enough fitness for a sprint triathlon, with a little to spare. Many indoor trainers enable you to link to interactive cycling software like Zwift. This means you can ride with real people in a virtual environment — which makes it more fun.
The workouts in our training plans can be exported to platforms such as Zwift, Rouvy and Garmin. Aim to run twice per week, but be sensible about your speed and distances, to avoid injury.
Do most of your running at chatting pace, even if it means you have to include some walking. Be patient with your running. Impatience leads to injuries, and consistency is your goal. There are uually two minute strength and conditioning sessions per week with our sprint triathlon plans. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries.
We suggest you only do strength work in addition to at least two swims, two runs and two cycles per week, rather than instead of them. Research has shown that you are twice as likely to reach your goals if you train with a structured plan.
For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 12 weeks to get fit and ready for a sprint triathlon.
The sooner you start, the more time you have to build up your fitness gradually. Fitness adaptations take weeks and months to occur, rather than days. Do your best to follow the workouts below, ideally in their given order. To help you train at the right levels, we use five training zones, based on feel or heart rate. If you use heart rate, you can use our simple heart rate training zone calculator.
Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. This short training plan is suitable for Beginner or time-limited triathletes, aiming for their first Sprint distance triathlon.
The plan builds up to race day and helps improve your fitness and confidence for your target event. All our plans are structured to give you the best chance of success for your target event — while still making sure you have quality time available for your family, friends and career.
Average weekly training hours are with the biggest week at hours. There is usually one workout per day, with one day off each week. This short training plan is suitable for Intermediate triathletes, who want to maximise potential at Sprint distance triathlon while balancing life and training.
This includes two swims, two to three rides, three runs and a minute strength and conditioning session. There are one or two workouts per day, with one day off each week. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for Sprint distance triathlon.
This includes three swims, three rides, three to four runs and a minute strength and conditioning session. Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications below. Supersapians, game changer or gadget? Supersapiens is the. For many new triathletes, open-water. If you want, you can then adjust the plan length to start it on a different day.
Note that you can still work in other, smaller races during your plan too! The feedback has been outstanding rated 5. Please confirm your cancellation below and one of our team will process it as soon as possible stopping all future payments. Skip to content. Send Me My Free Plans! Phil Mosley May 27, Scroll down for our week training plan in full! Table of Contents click to scroll to each section.
Running Tips Aim to run twice per week, but be sensible about your speed and distances, to avoid injury. Pace these evenly and start slow. Zone 1. Friday: Day off. Sunday: Run 6x 1. Each session is a stepping stone to the following week, so take pride in executing the workouts well from start to finish. Take your rest days as scheduled and eat well. Pace these evenly. Zone 2. When riding uphill, flat or downhill, pay attention to the pressure on your pedals, which is energy pushing the bike forward.
When running and swimming, think about even rhythm and cadence pushing you forward. Mentally focus always on doing your best work, best effort and positive self-talk in sessions. Sprint Triathlon Training Plan Focal Point: As you reach the midpoint of this sprint triathlon training program, reconnect with why you want to do a tri. What do you like about sport and what makes you feel good when you are out there training?
The answers to these questions are what will get you through the most challenging days, and they are what you will draw upon on race day.
Your Sunday transition run which, in combination with the bike, is called a brick workout is a perfect place to practice physical and mental race skills as well. Be organized and focused on starting your run immediately off the bike by having a place to drop your bike and your run shoes ready.
Create your own transition area. All Zone 2. Sprint Triathlon Training Plan Focal Point: This is your last two-week training segment before you back off for race taper week. Make the most of each session, pull in all the resources and learning from the past five weeks and write down small goals you want to accomplish with each day. Be positive and calm: This is the ideal state in which to maximize your training sessions.
Tuesday: Swim non-stop, Zone 2. Swim 3, 6 and 9 faster in Zone 4, the rest in Zone 1.
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