With just 12 weeks to go until eventday, this plan assumes you are currently able to swim 800 myards with rests, ride for 30mins and run for 15mins. The complete beginners guide to sprint triathlon training. Questions about the six weeks to a sprint triathlon training plan or using this plan. If you want to excel at triathlon but dont have many spare hours, sprintdistance races are ideal. This 8 week supersprint tris shortest distance training plan will ease you in and before long you will be addicted to the sport. In triathlons people will pass you and you will pass othersits all a part of the game. Beyond the six weeks, stick with this training routine and build on it gradually. The level 6 sprint triathlon training plan is appropriate for triathletes who already have a decent base of swim, bike, and run fitness and want to not just finish a sprint triathlon, but finish well. Then follow our 12week plan and the sessions outlined below to help power you to the finish line this season beginner plan day 1 day 2 day 3 week 1 swim. Great 6 week sprint triathlon plan download pdf near bottom.
This sprint training plan begins six weeks prior to your first sprint triathlon. Print 12 week beginner sprint triathlon training program. Ftt 8 week sprint triathlon training plan first time. With just four weeks to train, these workouts are a great way of increasing your fitness and confidence before a race, in a timeefficient way. The plan includes 6 workouts per week 2 swims, 2 bike workouts, and 2 runs.
Last month i showed you how to train for a triathlon from scratch in 12 weeks. Make the most of each session, pull in all the resources and learning from the past five weeks and write down small goals you want to accomplish with each day. If you need to cut down to 5 days of training, you can combine a swim day and a run day, and. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. Whether its your first triathlon or youre looking to improve your time, peter bryans sprint triathlon training programme offers expert advice. Training for a sprint triathlon in six weeks requires commitment and four or five training days per week. If this means youll need to do strength and endurance workouts on certain days, make sure you do your endurance or sportspecific training first. Beginner sprint 12 week hr training plan triathlon. It is not a complex or hugely time consuming programme, it will. This minitriathlon guide includes gear suggestions and training strategies to help you ace your race.
I want to wish you the very best of luck with your training and preparation for the sprint triathlon. I am a big proponent of testing and i would strongly recommend testing yourself every 46 weeks. Free 6 week olympic distance training plan 220 triathlon. For more valuable training and racing tips on video, please visit. Life time tri super sprint triathlon training program. A sixweek training program forms a solid foundation of fitness and prepares you for a successful finish. Training zone i workouts should be performed at 5060 percent of maximum heart rate. Training training plans free 8 week supersprint triathlon training plan. Swim, bike, and run most days of the week, for at least 812 weeks, and youll most. Where a month has only four weeks, miss out week three or four. Congratulations on your decision to tackle a sprint distance triathlon.
This is your last two week training segment before you back off for race taper week. Please find below an 8 week sprint triathlon training plan to help you prepare for your event. Its designed with key workouts to boost your speed quickly over six weeks. If youre brand new to triathlon, trying to figure out training for swimming, cycling and running in an organized progression can be a little daunting. Detailed training calendar 11 week sprint distance program beginner part 2.
Before starting, you should be generally aerobically fit and able to swim, bike and run. Intermediate 6week sprint triathlon plan you probably have pretty ambitious goals, and can reach them in 6 weeks. Since i only have 4 weeks to get it done, i designed this plan to keep me on schedule and get me ready to tackle the sprint triathlon in 4 weeks. If you are already running multiple times per week and you are comfortable enough on your bike or in a pool, you can do this. You really only need about 6 weeks to train for your first triathlon. Race a faster sprint triathlon in six weeks 30th march 2014. The format is 750m swim, 20km cycle and 5km run, which lends itself to speedbased training, rather than pure endurance.
Free running and triathlon training plans snacking in. Weve had a good start to the 20 triathlon season and are working hard preparing for our next races. With this 6 week training plan, you will be set for your first sprint level tri. This short training plan is suitable for beginner or timelimited triathletes, aiming for their first sprint distance triathlon. Im actually really excited to properly start triathlon training i am concentrating on swimming for my training, and completing some brick workout sessions combining two disciplines in one workout. Itll take just over five hours per week, including six.
A 12week triathlon training plan for beginners active. Regardless of your pace, train the number of minutes given in the grid at the bottom. How many workouts are in this 12week sprint triathlon training program. You just signed up for your first sprint triathlon, now what weve got you covered with our 6 week training plan. This will ensure that you are fit enough to complete all. This beginner plan challenges you mentally and physically while getting you race ready on just four workouts a week. Then follow our six week plan for the timecrunched athlete. Race a faster sprint triathlon in six weeks triradar. Or, have you signed up for a sprint triathlon and you are looking for the perfect plan. Youve signed up for a race now its time to get down to business.
Brick sessions involve cycling then running straight afterwards. Each month has been designed with five weeks so you can take up your training at any time of the year. Beginner sprint triathlon training plan cancer research uk. Most of the workouts in this plan are a notch or two more challenging than those in the level 5. If you can find an hour a day to workout, you have plenty of time to train for your first sprint. Uk 5 phase two progressing specific endurance this phase builds on your base phase and introduces more race specific sessions where you are working at or above race intensity. In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. Triathlon strong in 6 weeks triathlon training plan. Training plan race a faster sprint tri in six weeks i.
You will be training in excess of the required distances for the triathlon. Ftt 8 week sprint triathlon training plan are you ready take on a new life changing challenge, and race your first sprint triathlon. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run. Youll spend 12 weeks swimming twice a week, biking twice a week, and running twice a week. Create sustainable training habits rest run 20 mins bike 45 mins swim 2030 mins run 30 mins bike 60 mins swim organize all your gear.
Itll take just over five hours per week, including six workouts and a rest day. Sprint triathlon training plan 5 months nuffield health. Ive got my sprint in 2 weeks and ive had no structured plan 5ish workouts a. The key to getting good at sprint triathlon is to polarise your training.
Brownlee brothers 6 week sprint triathlon training plan. Week sprint training plan for intermediate triathletes. Want to try triathlon but dont know how to start training. Laura cozik, a triathlon coach and the founder of the allwoman team lipstick in new york city, makes it simple with this beginnerfriendly plan, which gets you in shape to complete a sprint tri typically a 750meter halfmile swim, a 20kilometer 12. The brownlee brothers and maximuscle walk you through a 6 week sprint triathlon training plan. A sprint triathlon challenges your whole body, doesnt suck up your life in training, and has you finished and showered before brunch starts. Start the season as you mean to go on, with phil mosleys speedboosting sprint triathlon plan. Im actually really excited to properly start triathlon training i am concentrating on swimming for. In this column, ill show you how a person with some fitness can train for a sprint triathlon 450 to 500 yards or meters of swimming, to 15 miles of cycling and around 3. If you can complete a 12mile bike, a 3mile run or a 500m swim reasonably well, you are ready to learn how to put the three sports together. This week sprint triathlon training plan is ideal for beginners.
Life time tri sprint triathlon training program for novice triathletes developed by. Youll work out about 3 hours per week in the first two weeks, close to 5 hours in weeks three and four, 5 hours and 45 minutes in the fifth week, and just 1 hour and 45 minutes leading up to your race. This training plan takes you through the process in just six weeks, factoring in recovery at the right times. Program details of the 20 week sprint triathlon training plan including details on the swim, bike and run routines. We are now into december and most athletes should be back on track working on their base having had a well earned break after a long hard season, the break enable our body and mind to recover from the continuous bombard of mental and physical torture we all put.
Intermediate 6week sprint triathlon plan the mens health. Training for a sprint triathlon in six weeks requires. Theres plenty of swimming, biking and running at threshold efforts to get you ready to redline it on race day. A triathlon is a hugely rewarding event to compete in. Brownlee brothers 6 week sprint triathlon training plan maximuscle. The following plan is designed to start six weeks before your race, so you peak as your race approaches, and involves two lifting sessions a and b on nonconsecutive days. If you can apply yourself to the training over the next 8 weeks then you can really enjoy the day of the race. Welcome to the life time tri 8week super sprint training program for newbies. Race a faster sprint tri in six weeks i f you want to excel at triathlon but dont have many spare hours, sprintdistance races are ideal. Follow this sprint triathlon training road map to cross your first finish line in just eight weeks. This plan uses heartrate training zones for intensity specific training. Stop dreaming, you have to start now because every day counts. If your triathlon is five months away, this plan should help strengthen your base fitness.
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