Beginners Complete Sprint (12 week) & Olympic Training (16 week) Plan
Beginners Complete Sprint (12 week) & Olympic Training (16 week) Plan
Author
USA Triathlon and IRONMAN Certified Coach Justin Roeder
Length
28 Weeks
Plan Description
Program Overview:
Embark on your triathlon journey with our 28-week plan tailored for beginners aiming to conquer their first sprint and Olympic triathlon. Designed for the time-crunched athlete, this program ensures success in popular sprint distances and the official Olympic distance: 1500m swim, 40k bike, 10k run.
Training Milestones:
-Sprint Triumph: Achieve success in various popular sprint triathlon distances.-
-Olympic Conquest: Master the official Olympic distance – 1500m swim, 40k bike, 10k run.
Key Features:
-Progressive Build: A 28-week journey from a beginner's level to successfully completing both sprint and Olympic distances.
-Time-Crunched Ideal: Ideal for beginners with under 2 hours per week, peaking at 8 hours, perfect for one workout a day.
Training Flexibility:
-Adaptable Intensity: Easily adjustable to your fitness level.
-Workout Consistency: Achieve success with just one workout a day, fitting seamlessly into a busy schedule.
Why Choose Our Plan:
-Comprehensive Journey: From sprint success to conquering the Olympic distance.
-Beginner-Friendly: Tailored for those new to triathlons.
-Time-Efficient: Perfect for individuals with busy schedules, ensuring training fits into daily life.
Seize the challenge with our 28-week program, guiding beginner triathletes to success in both sprint and Olympic distances. Whether you're new to the sport or working around a tight schedule, this plan empowers you to achieve your first triathlon milestones.
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x2
|
01:01:00 | 01:00:00 |
|
Swim
x2
|
00:59:00 | 01:00:00 |
|
Bike
x2
|
01:34:00 | 02:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:01:00 | 01:00:00 | |
|
|
00:59:00 | 01:00:00 | |
|
|
01:34:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.