Triathlon Workout: Cycle 1 (Sprint Distance) – Week 5, Day 4

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.

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 5, Day 4

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

Warm­ Up: 2­3 minutes

  • Balance Lunges x 12­- 15 per leg
  • Reverse Lunges x 12­ – 15 per leg
  • Squats x 12­ – 15 at 60% of max one rep
  • Full Body Crunch: 45 sec
  • Toe Touch Crunch: 45 sec
  • Single Leg Flutter Kick: 30 secs per leg
  • Back Flat Lateral Shoulder Raise: 12­ – 15
  • Forward Shoulder Raise 12­ – 15
  • Shoulder Press x 12 – 15
  • Oblique Crunch: 45 sec
  • Alternate Heel Touches: 45 sec
  • Bicycles: 45 secs
  • Overhead Tricep Extensions x 12­ – 15 reps
  • Single Arm Curls x 12­ – 15 reps
  • Tricep Kick Backs x 12 – ­15 each arm
  • 21’s Bi­cep Curls
  • Ball Crunch
  • Ball Cridge
  • 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 two rotations, which should take about 43 minutes. Let me know if you have questions.

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