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 11, Day 5

Workout Description: 00:35:00 sprint swin, 1000 yards in descending 100-yard intervals

Warm up:

200 yard easy swim

4 X 50-yard swim, each done as 25-yard swim and 25-yard drill

Main set:

3 X 100 yards (20″)

Swim the first interval at an easy pace, then a faster pace for each subsequent set.

Rest 12 minutes

2 X 100 yards (20″), each at the same pace as the third (fastest) interval of the first set.

1 X 100 yards steady-effort kick

Cool down:

100 yard easy swim

Total distance: 1000 yards

The post Triathlon Workout: Cycle 1 (Sprint Distance) – Week 11, Day 5 appeared first on Breaking Muscle.

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 2, Day 3

Run/­walk
Duration (P): 0:30:00

Workout Description:
Warm up 9 minutes and then walk 1 minute. At 10 minutes start a 9­ minute run in the HR 3 zone. Then walk 1 minute for recovery. Repeat this 9­ming run, ­1min walk pattern the rest of the time. Relaxed form! Listen to your breathing.

The post Triathlon Workout: Cycle 1 (Sprint Distance) – Week 2, Day 3 appeared first on Breaking Muscle.