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SAMPLE SPRINT TRIATHLON TRAINING PROGRAM

This individual was a beginner to triathlons and was training for their first sprint triathlon. Their goal was to finish the race feeling comfortable. Following is part of their training plan from weeks 9-10 of their 12-week triathlon training program.

*Explanation of Workouts:
END: endurance workout; Zones 1-2
SS: steady state workout; Zone 3.
Brick: bike workout followed by run workout; Zone 3

Tri Week 9:
Mon: Run 50 min END
Tues: Swim 800m SS (300m w/ 40 sec RI, 2 x 200m w/ 30 sec RI, 100m)
Wed: Bike 70m END
Thurs: Run 30 min SS
Fri: Swim 1000m END
Sat: Bike 50 min SS
Sun: Off

Tri Week 10:
Mon: Run 55 min END
Tues: Swim 800m SS (100m w/ 20 sec RI, 2 x 200m w/ 30 sec RI, 300m)
Wed: Bike 80 min END
Thurs: Swim 1100m END
Fri: Off
Sat: Brick Bike 55 min/Run 25 min
Sun: Off

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