Triathlon Workout: Cycle 1 (Sprint Distance) - Week 10, Day 4

Jeff Kline


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 10, Day 4


00:25 Pushups and Abs


  • 10-20 Push ­ups
  • Crunches, 60 seconds
  • 10-20 Push ­ups
  • Russian twists, 60 seconds (optionally, holding a medicine ball)
  • 10-20 Push ­ups
  • Bicycles, 60 seconds
  • 10-20 Push ­Ups
  • Plank ­hold, 60 seconds


00:30 Hips and Glutes

3 sets of each exercise, per leg: 


  • 12-15 reps Hip abductor in front
  • 12-15 reps Hip abductor behind
  • 12-­15 reps Standing hip flexor
  • 12-­15 reps Hip flexor pullback
  • 12-­15 reps Lunges
  • 12-­15 reps Reverse lunges
  • Glute pillow stand, 60 seconds




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