Sprint Triathlon Program-Intermediate (< 800mS, 20kB, 5kR)
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Legend
Swim
Key Swim
Bike
Run
Key Run
Brick
Recovery Week (4, 8, 12)
 |
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
| Wk 1 | Swim 1000yd Low Intensity Strength |
Bike 45:00 Moderate Intensity |
Run 15:00 Low Intensity |
OFF | Swim 1000yd Low Intensity Strength |
Bike 60:00 Low Intensity |
Run 25:00 (w/ 6-8 striders) Low Intensity |
| Wk 2 | Swim 1200yd Low Intensity Strength |
Bike 55:00 Moderate Intensity |
Run 20:00 Low Intensity |
OFF | Swim 1200yd Low Intensity Strength |
Bike 65:00 Low Intensity |
Run 30:00 (w/ 6-8 striders) Low Intensity |
| Wk 3 | Swim 1400yd (Main Set: 5*200) Strength |
Bike 60:00 Moderate Intensity |
Run 25:00 Low Intensity |
OFF | Swim 1400yd Low Intensity Strength |
Bike 70:00 Low Intensity |
Run 35:00 (Main Set: 3*1 mile w/4" recovery) |
| Wk 4 | Swim 1000yd Low Intensity Strength |
Bike 45:00 Moderate Intensity |
Run 15:00 Low Intensity |
OFF | Swim 1000yd Low Intensity Strength |
BRICK: Bike 45:00 Run 10:00 |
Run 25:00 (w/ 6-8 striders) Low Intensity |
| Wk 5 | Swim 1200yd Low Intensity Strength |
Bike 55:00 Moderate Intensity |
Run 20:00 Low Intensity |
OFF | Swim 1200yd Low Intensity Strength |
Bike 65:00 Low Intensity |
Run 30:00 (w/ 6-8 striders) Low Intensity |
| Wk 6 | Swim 1400yd Low Intensity |
Bike 65:00 Moderate Intensity |
Run 25:00 Low Intensity |
OFF | Swim 1400yd Low Intensity Strength |
BRICK: Bike 55:00 Run 15:00 |
Run 35:00 (w/ 6-8 striders) Low Intensity |
| Wk 7 | Swim 1600yd (Main Set: 9*100) Strength |
Bike 50:00 Moderate Intensity |
Run 30:00 Low Intensity |
OFF | Swim 1600yd Low Intensity |
Bike 75:00 Low Intensity |
Run 40:00 (Main Set: 5*1000m w 3" recovery) |
| Wk 8 | Swim 1000yd Low Intensity |
Bike 45:00 Moderate Intensity |
Run 35:00 Low Intensity |
OFF | Swim 1000yd Low Intensity Strength |
BRICK: Bike 60:00 Run 20:00 |
Run 25:00 (w/ 6-8 striders) Low Intensity |
| Wk 9 | Swim 1400yd Low Intensity Strength |
Bike 70:00 Moderate Intensity |
Run 40:00 Low Intensity |
OFF | Swim 1400yd Low Intensity |
Bike 80:00 Low Intensity |
Run 45:00 (w/ 6-8 striders) Low Intensity |
| Wk 10 | Swim 1600yd Low Intensity |
Bike 80:00 Moderate Intensity |
Run 20:00 Low Intensity |
OFF | Swim 1600yd Low Intensity Strength |
Bike 90:00 Low Intensity |
Run 50:00 (6*800m w/2" recovery) Key Run |
| Wk 11 | Swim 1200yd (Main Set: 16*50) Strength |
Bike 50:00 Moderate Intensity |
Run 25:00 Low Intensity |
OFF | Swim 1200yd Low Intensity |
BRICK: Bike 15:00 Run 10:00, 5"rest, Bike 15:00 Run 10:00, 5"rest, Bike 15:00 Run 10:00, Bike 15:00 Run 10:00 |
Run 30:00 (w/ 6-8 striders) Low Intensity |
| Wk 12 | Swim 1000yd Low Intensity |
Bike 40:00 Moderate Intensity |
Run 25:00 Low Intensity |
OFF | Swim 1000yd (Main Set: 10-15*25yd sprint) Low Intensity |
OFF Course Inspection Equipment Preparation |
Race |
Please note that this plan is generic and individual athletes may require significant modification for optimal performance. It is intended only as a framework for training structure.
Terminology
Strength: total body resistance training, 2 sets of 15 reps, maintain proper form. Strength to follow swim, never before.Brick: Bike/Run combination workout
Striders: 100m accelerations, preferably on grass and slight decline.
Intensity: most appropriately determined from physiological data and related to heart rate. Use of "age-predicted" maximum heart rates not completely accurate but could serve as a crude indicator. As such, "low" intensity would represent less than 65% of heart rate maximum (HRM). "Moderate" intensity, accordingly, would fall somewhere in the 65-85% HRM range, whereas "high" intensity would be 85-100% of HRM. Training with a heart rate monitor is highly recommended.
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