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16 week Beginner Sprint Triathlon 4-7 hours

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16 week Beginner Sprint Triathlon 4-7 hours

Author

Jennifer Meyer

All plans by this Coach

Length

16 Weeks

Plan Description

TriSmart Training Systems has created a 16 week training plan designed to help a first time triathlete complete a sprint distance triathlon. TriSmart has geared this program to someone who currently works out a few hours a week and can commit up to 6-7 hours per week in the hardest weeks. This plan can be used with a heart rate monitor but it is not necessary.
I have also included my race tips on race selection, nutrition and transitions.

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

No Planned Workouts

No content
No detail
Tuesday

Easy Swim

Swim00:19:59
Easy Swim, mostly in Zone 1-2
Details

Aerobic Run

Run00:19:59
Warm up thoroughly in Zone 1 for at least 10 minutes. Increase pace to the mid to the top of Zone 2 for the duration of the run.
Details
Wednesday

Bike LT Plan Test

Bike00:45:00
LT test. Warm up 10-15 minutes. Perform a 30 minute time trial as hard as you can without slowing down. (This will be from 6-9 miles based on the athlete). After the first 10 minutes at full effort hit the lap button on your heart rate monitor. Record heart rate average (as well as average watttage if you have it it) for the last 20 minutes of the test. Also record average heart rate overall and time to complete the distance. Cool down 10 minutes.
The key to performing this test correctly is to avoid going out too hard in the very beginning. Do not blow up! Attempt to negative split the effort, i.e. try to get faster as you go.This will give a much more accurate reading.

Enter the your heart rate average for the last 20 minutes into "my Settings", "Zones", "Threshold heart rate." Select the Joe Friel method for calculating zones.
Details

Aerobic Biking

Bike00:30:00
Aerobic Biking. Warm up 10 minutes in Zone 1, then raise heart rate to top of Zone 2 and hold. Cool down 10 minutes in Zone 1. Focus on keeping cadence between 90-95 rpm.
Details
Thursday

Easy Swim

Swim00:19:59
Easy Swim, mostly in Zone 1-2
Details

Aerobic Run

Run00:19:59
Warm up thoroughly in Zone 1 for at least 10 minutes. Increase pace to the mid to the top of Zone 2 for the duration of the run.
Details
Friday

Aerobic Biking

Bike00:30:00
Aerobic Biking. Warm up 10 minutes in Zone 1, then raise heart rate to top of Zone 2 and hold. Cool down 10 minutes in Zone 1. Focus on keeping cadence between 90-95 rpm.
Details
Saturday

Aerobic Run

Run00:30:00
Warm up thoroughly in Zone 1 for at least 10 minutes. Increase pace to the mid to the top of Zone 2 for the duration of the run.
Details

Run LT Plan Test

Run00:45:00
LT test. Warm up 10-15 minutes. Perform a 30 minute time trial as hard as you can. (This will be from 3-4 miles based on the athlete). After the first 10 minutes at full effort hit the lap button on your heart rate monitor. Record heart rate average for the last 20 minutes of the test. Also record average heart rate overall and time to complete the distance. Cool down 10 minutes.
The key to performing this test correctly is to avoid going out too hard in the very beginning. Do not blow up! Attempt to negative split the effort, i.e. try to get faster as you go.This will give a much more accurate reading.


Enter the your heart rate average for the last 20 minutes into "my Settings", "Zones", Threshold Heart rate. Select the Joe Friel method for calculating zones.
Details
Sunday

Aerobic Biking

Bike00:45:00
Aerobic Biking. Warm up 10 minutes in Zone 1, then raise heart rate to top of Zone 2 and hold. Cool down 10 minutes in Zone 1. Focus on keeping cadence between 90-95 rpm.
Details

Wednesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:35:00 00:45:00
Swim x3
01:09:00 00:30:00
Bike x3
02:10:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
Run Run
01:35:00 00:45:00
Swim Swim
01:09:00 00:30:00
Bike Bike
02:10:00 01:30:00

Training Load By Week


Jennifer Meyer

TriSmart Training Systems, LLC

Running-Trained in the Pose method of Running. Level II Certification

TriSmart provides coaching for all levels of athletes. TriSmart also provides individual and group workouts, focusing primarily on improving running, cycling and swimming technique

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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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