Sprint Triathlon Training Pdf

Listing Results Sprint triathlon training pdf


Preview

Rating: 5/5(547)
1. Base Phase (2 hrs 51 mins) Monday: Run – Steady/Endurance (15 mins) A nice steady run, mainly in Z2. This can be a jog/walk. Tuesday: Swim – Steady/Endurance (20 mins, 800m/y) + Strength (45 mins, Adaptation Phase)
2. Base Phase (3 hrs 05 mins) Monday: Rest Day. Tuesday: Run – Steady/Endurance (18 mins) A nice steady run, mainly in Z2. This can be a jog/walk. Wednesday: Swim – Mod.
3. Base Phase (3 hrs 25 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (25 mins) Warm Up: 5 mins in mid Z2. Main Set: 2 mins in upper Z4 + 60 secs recovery in Z1,
4. Active Recovery Week (3 hrs 06 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (25 mins) Warm Up: 5 mins in mid Z2. Main Set: 2 mins in upper Z4 + 60 secs recovery in Z1,
5. Build Phase (3 hrs 45 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (37 mins) Warm Up: 12 mins easy in Z2. Main Set: Repeat the below set 3 times
6. Build Phase (4 hrs 04 mins) Monday: Rest Day. Tuesday: Bike – V. Hard/VO2 Max (40 mins) Warm Up: 12 mins easy Z2. Main Set: 1 min in Z4-5 + 60 secs recovery in Z1,
7. Build Phase (4 hrs 22 mins) Monday: Rest Day. Tuesday: Bike – V. Hard/VO2 Max (43 mins) Warm Up: 10 mins easy Z2. Main Set: 15 x (30 secs in Z5 + 30 secs in Z2),
8. Active Recovery Week (3 hrs 35 mins) Monday: Rest Day. Tuesday: Run – V. Hard/VO2 Max (23 mins) Warm Up: 5 mins easy in Z2, 4 x (20 secs accelerating to Z5 + 40 sec recoveries in Z1-2).
9. Peak Phase (4 hrs 31 mins) Monday: Rest Day. Tuesday: Run – V. Hard/VO2 Max (28 mins) Warm Up: 10 mins easy in Z2. Main Set: 2 x (2 mins in lower Z5 + 2 min recoveries in Z1-2),
10. Peak Phase (4 hrs 53 mins) Monday: Rest Day. Tuesday: Run – V. Hard/VO2 Max (31 mins) Warm Up: 10 mins in Z2. Main Set: 4 x (2 mins in Z5 + 2 min recoveries in Z1).

See Also: Training Courses  Show details


Preview

Web2017-02-16 · All sprint triathlon training plan workouts are structured with training zones, according to rate of perceived effort. Zone 1: Gentle …

1. Author: Lance Watson

See Also: Training Courses  Show details


Preview

21.086.417

1. Monday Day Off Tuesday 30-Minute Build Swim WU- 5 minutes easy swim MS- 4 x 4 minutes TP (test pace), with 1 minute RI (recovery interval) CD- 5 minutes easy swim Wednesday 45-Minute Easy Bike Ride easy/ conversational, and use an easy gear with a high cadence. Thursday 45-Minute Build Run WU- 10 minutes easy walk/ jog MS- 4 x 5 minutes TP (test pa...
Estimated Reading Time: 5 mins

See Also: Training CoursesVerify It   Show details


Preview

Web2019-06-28 · Try following this free advanced sprint triathlon training plan. It’s a 20-week plan with several focus blocks designed to improve your skills in each discipline and get …

See Also: Training Courses  Show details


Preview

Rating: 5/5(553)
Published: 2020-05-28
1. Base Phase (3 hrs 25 mins) Monday: Swim – Mod. Hard/Tempo (20 mins, 800m/y) Warm Up: 1 x (100 FS in Z2 + 20 secs rest), 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest).
2. Base Phase (3 hrs 50 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (33 mins) Warm Up: 5 mins in Z2, Main Set: 5 mins in Z3 + 2 min 30 secs recovery in Z1,
3. Base Phase (4 hrs 13 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (39 mins) Warm Up: 5 mins in Z2, 5 x (10 secs in Z4 + 50 sec recoveries in Z2).
4. Active Recovery Week (3 hrs 42 mins) Monday: Rest Day. Tuesday: Bike – Mod. Hard/Tempo (33 mins) Warm Up: 5 mins easy Z2, 5 x (5 secs in Z5 + 55 secs in Z2).
5. Build Phase (4 hrs 39 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (35 mins) Warm Up: 5 mins easy Z2, 5 x (20 secs in Z3 + 40 sec recoveries in Z2).
6. Build Phase (5 hrs 16 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (38 mins) Warm Up: 5 mins easy in Z2, 5 x (10 secs in Z4 + 50 sec recoveries in Z2).
7. Build Phase (5 hrs 40 mins) Monday: Rest Day. Tuesday: Bike – Mod. Hard/Tempo (42 mins) Warm Up: 10 mins easy Z2, 5 x (5 secs in Z5 + 55 secs in Z2).
8. Active Recovery Week (4 hrs 18 mins) Monday: Swim – Mod. Hard/Tempo (40 mins, 1400m/y) Warm Up: 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest),
9. Peak Phase (5 hrs 55 mins) Monday: Rest Day. Tuesday: Run – V. Hard/VO2 Max (35 mins) Warm Up: 12 mins in Z2. Main Set: 6 x (2 mins in Z5 + 60 sec recoveries in Z1).
10. Peak Phase (6 hrs 12 mins) Monday: Rest Day. Tuesday: Run – V. Hard/VO2 Max (37 mins) Warm Up: 12 mins in Z2. Main Set: 4 x (3 mins in low Z5 + 2 min recoveries in Z1).

See Also: Training Courses  Show details


Preview

WebCross training, running or exercise of your choice 1.30 hour run Brick workout: 10 mile bike, 2 mile run x 3, testing transitions 6 Rest / active recoverys Swim 400-500m or 10-15 min …

See Also: Training Courses  Show details


Preview

WebLife Time Tri Sprint Training Program NUTRITION Another important area of consideration when training for any event, especially endurance training for a triathlon, is your …

See Also: Training Courses, Life Sciences Courses  Show details


Preview

WebWhat You Get: A complete 12- to 24-week training plan that culminates in the race of your choice. Supporting documents with information on workout intensity, strength training

See Also: Training Courses  Show details


Preview

Web2019-02-08 · Protect your training time. rest run - 30 mins brick: 30 min bike followed directly by 10 min run swim: 5x50m, 3x100m, 5x50m, 3x100m, 30 sec rest between …

See Also: Training Courses  Show details


Preview

(610) 766-1297Web8-week Sprint Triathlon Training Plan Designed by: Mary Kelley (610) 766-1297 [email protected] www.aim4tri.com Monday Tuesday Wednesday Thursday Friday …

See Also: Training CoursesVerify It   Show details


Preview

WebTRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - BEGINNER WWW.GARMIN.PL 5 Three Tech Run 30: Set 1: 10min Z1 Repeat the following 6x: Set 2: 1min Z3 Set 3: …

See Also: Training Courses  Show details


Preview

Web2022-03-31 · Sprint Triathlon Training Program Pdf. If you have time for five sessions, try and implement that extra session on a rest day, and focus this extra session on …

See Also: Training Courses  Show details


Preview

Webnew to triathlon, trying to Þgure out training for swimming, cycling and running in an organized progression can be a little daunting. Sprint triathlonsÑwhich vary but are …

See Also: Free Online Courses  Show details


Preview

WebDownload a PDF of this 12 Week Beginner Sprint Training plan by entering your email below. You can print this page as well, but it looks a lot nicer from the PDF! This is the …

See Also: Training Courses  Show details


Preview

WebTRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE WWW.GARMIN.CO.UK 5 Phase Two – Progressing Specific Endurance - This phase …

See Also: Training Courses  Show details


Preview

Web2022-02-20 · Please fi nd below a 12 week ‘intermediate’ standard sprint distance triathlon training plan to help you prepare for your event. Source: …

See Also: Training Courses  Show details


Preview

Web2020-04-20 · The sprint triathlon training plan consists of at least four workouts per week. If you have time for five sessions, try and implement that extra session on a rest day, and …

See Also: Training Courses, It Courses  Show details

Please leave your comments here:

New Online Courses

Frequently Asked Questions

What is a sprint triathlon training plan?

Sprint triathlons—which vary but are typically around a 750-yard swim, 12-mile bike and 3-mile run—are a great entry point to the sport and achievable for anyone committed to following this eight-week plan for building endurance. This sprint triathlon training plan will help remove some of the training mystery for the triathlon rookie!

What is Zone 2 on a sprint triathlon training plan?

All sprint triathlon training plan workouts are structured with training zones, according to rate of perceived effort. Zone 1: Gentle rhythmic breathing. Pace is easy and relaxed. The intensity is a jog, or very easy swim or bike spin. Zone 2: Breathing rate and pace increase slightly.

How often should you train for a triathlon?

Plus, some strength training, if you have the additional time. The challenge of triathlon training is trying to fit it all in, on top of everything else in your life. To improve at all three disciplines simultaneously, you need to train twice per week for each one. That’s six workouts per week, before you’ve even considered strength training.

How do I prepare for a sprint triathlon?

Since most sprint triathlon bike legs are 20 km, that means riding for at least 30 km uninterrupted at a moderate intensity. • Slow Run: For the run, do not fixate on distance, but rather focus on the time spent on your feet. Gradually increase the length of this session to a little more than your anticipated run time.

Popular Search