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Sprint Aquabike 12 Wk | 80/20 Polarized | L1 Beginner | HR & PWR | S&C | Email access to Coach

Browse More Plans

Sprint Aquabike 12 Wk | 80/20 Polarized | L1 Beginner | HR & PWR | S&C | Email access to Coach

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Karen Parnell Level 3 BTF & IRONMAN U Certified

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Your 12 Week Sprint Aquabike Beginner Plan from a Level 3 British Triathlon Coach

Welcome to your training plan!


This 12 week plan is ideal for a beginner triathlete and perfect if you are aiming to finish your first Sprint Aquabike race.

Before you begin you should comfortably swim for 30 minutes and cycle for 45 minutes and complete at least 3 total hours of aerobic exercise over seven days.

Your plan includes:

- Structured Swimming, Cycling and S&C Sessions
- Cycling Power targets for Zwift, TrainingPeaks Virtual, Wahoo, Rouvy, Garmin etc
- FORM goggles session you can load to your goggles!
- Swimming Heart Rate and RPE targets for Garmin, Power, Coros etc
- Training and Racing Tips
- Strength sessions to help avoid injuries and inprovie your power
- Video based and written sessions
- Free Email Access to your Coach

The weekly training volume starts at approximately 4 hours in week 1 and peaks at approximately 6.5 hours in week 8.

You should consult your doctor before embarking on any physical fitness training.

The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.

My name is Karen and I live in the mountains of Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.

During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.

Good luck with your training and sprint aquabike event!

Read what other Athletes a saying about my plans


My Website Link



How it Works

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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Stretch: 17 mins Full Body

00:17:00
This full body recovery stretch focuses on lengthening the muscles in the entire body whilst also improving joint flexibility. You'll recover more quickly and achieve greater results with this recovery sequence.

EQUIPMENT NEEDED: None, optional exercise mat.

This takes 17 minutes and great to do when you feel a bit tight or add it to your daily post session routine.

Follow along stretch video:

https://www.youtube.com/watch?v=ksidJQama6A&t=1s
Details

Rest & Recovery Day

This is your weekly rest day. Enjoy!
It's important to let your body rest a recover.
This day should include special emphasis on recovery activities such as: Rolling, stretching, massage, contrast baths. Use any tools that you find help with recovery.

May be try some meditation? There's guided meditation in the videos below:

https://www.youtube.com/watch?v=Z2dK_m2LfrY&t=10s
Details
Tuesday

ST1 Swim 1500m HR & RPE

1500 mStructured Workout
Swim Tempo (ST)
These are ideal for a fitness boost to make race pace on race day feel easy.


Warm up
250 Z1 (RPE1-2) RI20s
Main Set
500 Z3 (RPE4-6) RI15
500 Z2 (RPE 2-3) RI15
Warm Down
250 Z1 (RPE1-2)

Swim Warm up
https://youtu.be/SaX94jHZ9Sk

FORM LINK:
https://app.formathletica.com/workout_details/f1636dc5-8833-4e60-a5eb-0256cccd2b39
Details
Wednesday

New Primal Essential Moves (PEM)

00:30:00Structured Workout
A: Full Body Warm Up
B: Wide Push Up
C: Pull Up
D: Air Squat
E: Plank
F: Side Plank with Rotation
G: Superman
H: Single Leg Calf Raise
I: Glute Bridge
J: Warm down and stretch
Details
Thursday

CCI2 Bike 60 min Power

01:00:0069 TSSStructured Workout
Cycling Cruise Intervals (CCI)

Muscular endurance is the ability to apply force over an extended period of time and is very important to you as a triathlete.

5 min Z1 (RPE1-2)
5 min Z2 (RPE2-3)
4 x (5 min Z3 (RPE4-6) / 3 min Z1 (RPE1-2))
13 min Z2 (RPE2-3)
5 min Z1 (RPE1-2)

Static stretches. after.

Pre-Ride Warm up:

https://youtu.be/XtwAu6XFiDc

Post Ride Stretches:

https://youtu.be/V6hc-NAsYeo

Foam Roller:
https://youtu.be/tL_xIitcc4E
Details
Friday

Rest & Recovery Day

This is your weekly rest day. Enjoy!
It's important to let your body rest a recover.
This day should include special emphasis on recovery activities such as: Rolling, stretching, massage, contrast baths. Use any tools that you find help with recovery.

May be try some meditation? There's guided meditation in the videos below:

https://www.youtube.com/watch?v=Z2dK_m2LfrY&t=10s
Details

Stretch: 17 mins Full Body

00:17:00
This full body recovery stretch focuses on lengthening the muscles in the entire body whilst also improving joint flexibility. You'll recover more quickly and achieve greater results with this recovery sequence.

EQUIPMENT NEEDED: None, optional exercise mat.

This takes 17 minutes and great to do when you feel a bit tight or add it to your daily post session routine.

Follow along stretch video:

https://www.youtube.com/watch?v=ksidJQama6A&t=1s
Details
Saturday

SF2 Swim 1600m HR & RPE

1600 mStructured Workout
Swim Foundation (SF)

These are essential to maintain 80/20 balance.

Warm up
300 Z1 (RPE1-2)
Main Set

1000 Z2 (RPE2-3)
Warm down
300 Z1 (RPE1-2)

Swim warm up
https://youtu.be/SaX94jHZ9Sk
Details
Sunday

CFo22 Bike 60 mins Power

01:00:0037 TSSStructured Workout
Cycling Force (CFo)

Builds pedalling efficiency and power. The cycling force offers you the opportunity to go very hard. This is a hills session but if you don't have hills near you then can simulate the hill by riding in a high gear and reducing your cadence to 65-75 rpm and pedalling occasionally from a standing position.

Warm up
10 min Z1 (RPE1-2)
Main session
10 min Z2 9RPE2-3)
8 x (30 sec Z5 (RPE9) / 60 sec Z1)
Warm Down
28 min Z1 (RPE1-2)
Static Stretches.

Warm up off the bike:
https://www.youtube.com/watch?v=XtwAu6XFiDc
Stretch after bike:
https://www.youtube.com/watch?v=V6hc-NAsYeo&t=74s
Foam roller:
https://www.youtube.com/watch?v=tL_xIitcc4E
Details

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x2
—— ——
Other x2
00:40:00 00:20:00
Bike x2
02:21:00 02:01:00
Swim x2
00:09:00 01:00:00
strength x1
00:25:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
Other
00:40:00 00:20:00
Bike
02:21:00 02:01:00
Swim
00:09:00 01:00:00
strength
00:25:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Karen Parnell L3 British Triathlon & IRONMANU Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN U Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

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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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