Triathlon Workout: Cycle 1 (Sprint Distance) – Week 3, Day 6

Completing your first triathlon takes strength, speed, endurance, and flexibility. These whole-body workouts will help you achieve them all and prepare for a sprint distance event.

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 3, Day 6

Bike: Foundation
Duration (P): 0:45:00

Workout Description:

PURPOSE: Build base endurance
Warm Up: 10 minutes.

Main Set: Steady zone 2 effort bike ride. Maintain solid cadence 85­ – 95 RPM throughout the ride. Cool down the last 5 minutes of the ride.

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