Triathlon Workout: Cycle 1 (Sprint Distance) - Week 8, Day 4

Jeff Kline

Triathlon Workout

Hilton Head Island, South Carolina, United States



Completing a triathlon takes strength, speed, endurance, and flexibility. Triathlon training is balanced, whole-body training. In other sports you may wind up building strength in some areas, while accruing weaknesses in others. Triathletes get body benefits from running, cycling, and swimming, and as a result are lean and fit from head to toe.


A great goal for a new triathlete is the sprint-distance event. If that's your goal, then this comprehensive program is for you. This program is designed for the individual who has a busy life with a full-time job, a family, or other responsibilities. Just follow the workouts on a daily basis to get you to the starting line, fit, confident, and ready to have a successful and fun experience.



Requirements: You should be able to swim two lengths of the pool (50 yards), bike at least thirty minutes, and run or run/walk thirty minutes. The schedule consists of two to three workouts per week in each sport, as well as one to two days of strength training and core work. The maximum volume is around 5.5 hours and some of the easier weeks are around three hours.


With that in mind, completing this easy-to-follow training plan to your first sprint triathlon requires three simple things: passion, commitment, and consistency. Be healthy, train smart, and have fun!


Week 8, Day 4

Strength: Total Body Workout
Duration (P): 0:45:00


Warm­ Up: 2­-3 minutes
Balance lunges 12­-15 ea leg
Reverse lunges 12­-15 ea leg
Squats 12­-15 all at 60% of max one rep
Full body crunch 45 secs

Toe touch crunch 45 sec

Single leg flutter kick 30 secs each leg, with flat back

Lateral shoulder raise 12- 15
Forward shoulder raise 12­-15
Shoulder press 12-­15

Oblique crunch 45 sec

Alternate heel touches 45 sec
Bicycles 45 secs
Overhead tricep extensions 12-­15 reps
Single arm curls 12-­15 reps

Tricep kick backs 12 -15 each arm
21's bi­cep curls
Ball crunch
Ball bridge
Ball oblique crunch


This is one continuous rotation. Try not to rest too often between each exercise. You can also do 20­-25 push­ ups between each if you can. Try to do 2 rotations, which should take about 43 minutes. Let me know if you have questions.

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