Sprint TRIATHLON Training Plan (BEGINNER 4week Plan) - Reuseable (HR Bike/Pace Run)
Sprint TRIATHLON Training Plan (BEGINNER 4week Plan) - Reuseable (HR Bike/Pace Run)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Ready to get faster? 🚴♂️🏊♀️🏃♂️ Our 4-Week Sprint Triathlon Speed Training Plan is designed just for beginner triathletes who want to boost their speed and performance. If you're ready to take your triathlon game to the next level, this plan is for you!
🔹 What's in the Plan?
- 2 Swim Sessions: Improve your efficiency and speed in the water.
- 2 Bike Rides: Build power and endurance on the bike.
- 1 Run Session: Get faster on your feet.
- 1 Brick Session: Perfect your bike-to-run transition.
- 1 Stretching Session: Enhance your flexibility and recovery.
🔹 Are You Ready?
To make the most of this plan, you'll need to be comfortable with:
- 1,800m Swim in a single session.
- 1:45hr Bike Ride at a steady pace.
- 45min Run to test your endurance.
🔹 Community Support & Coaching
- Access your weekly workouts via an online calendar or our handy app.
- Join our exclusive Qwik Kiwi VIP group on Facebook to connect with fellow athletes and Coach Ray.
- Participate in fortnightly group coaching calls to get your questions answered directly by Coach Ray.
This plan isn't just about getting faster—it's about building a strong foundation with a periodised approach, so you stay injury-free and continue improving your overall fitness. 🏅
Ready to become a faster triathlete? Let’s get started! 🚀
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
03:55:00 | 02:30:00 |
|
Run
x2
|
01:20:00 | 01:00:00 |
|
Swim
x2
|
3,900m | 2,100m |
|
Other
x1
|
00:30:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:55:00 | 02:30:00 | |
|
|
01:20:00 | 01:00:00 | |
|
|
3,900m | 2,100m | |
|
|
00:30:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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