A triathlon may seem overwhelming, but this plan will prepare you for an Olympic-distance race-usually a 1.5K swim, 40Kride, and 10Krun-in just 12 weeks. Then run 10 minutes gradually building to TP. Sign In, Join Active From marketing exposure to actionable data Longest swim is 4000 yds, longest bike is 4 hrs 30 min and longest run is 2 hrs. MS- 4 x 8 minutes TP (test pace), with 2 minutes RI (recovery interval). Weeks: 4 WU- Ride 10 minutes easy The plan is written so that each session is easy to understand and can be Training plans ... you are agreeing to 220 Triathlon terms and conditions and privacy policy. Swim easy, taking breaks as needed. Spend some time preparing meals for the week, as well as arranging work and family schedules to best allow for succesful completion of assigned workouts. Adding hard effort laps to your practice swim can help you prepare for the rush of a triathlon swim start. WU- walk/ jog 5 minutes easy Ride easy/ conversational, and use an easy gear with a high cadence. Sunday run/walk SuperSprint: 200 yd. You can unsubscribe at any time. It is not a complex or hugely time-consuming programme, but it will get you to the fi nish line in competitive shape. 60-Minute Build Bike MBPC 12 week triathlon training plans built specifically for 70.3 Triathlons, with Ironman distances coming soon. Buy Plan. MS- 4 x 5 minutes TP (test pace), with :30 sec RI (recovery interval) Wednesday This 12 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a standard distance triathlon. Saturday Thursday Find Camps & Activities for your Active Kids, 2016 Nautica Malibu Triathlon presented by Equinox, The 2020 Holiday Gift Guide for Triathletes, Understanding GI Distress in Triathlons—and How to Prevent It, How to Decrease Injuries with Mobility Exercises. There are 2 swims, 2 runs and 2 bikes each week. The goal of periodization is to reach peak performance when race day arrives. CD- 10 minutes easy, Tuesday 25-Minute Build Swim Get 15% Off Membership →, How to Set Up a Triathlon Training Plan in Active Pass, 5 Training Mistakes Most Triathletes Make, Sprint Training Plan: Conquer Your First Triathlon in 6 Weeks. Terms of Use 12-Week Half Ironman Triathlon Training Plan “If you’re comfortable with the Olympic distance, this 12-week plan will allow you to progress to the half,” says Whittle. Essential Base Training. CD- 5 minutes easy swim, Thursday Training plans Free 8-week winter base strength training plan. Open water race swims often require athletes to run through crashing surf, battle choppy water and then fight the crashing surf again on the way back to the beach. Day Off Triathlon Maintenance. CD- 10 minutes easy. Improve Triathlon Swimming Training Plan. Careers 45-Minute Easy Bike CD- 5 minutes easy walk. All rights reserved. Shop: The Beginner's Triathlon Training Plan. 30-Minute Swim Test Sunday, August 11, 2019 Lake Nokomis, Minneapolis, MN MS- 4 x 5 minutes TP (test pace), with 1 minute RI (recovery interval) Run 33% of goal race distance at goal race pace alternating run 4 minutes/ brisk walk 1 minute. We’d strongly advise that you have up to two years’ experience of triathlon racing – or at least be an experienced and capable swimmer, cyclist and runner able to comfortably complete a 2km swim, 40km cycle and a 12-14km run as you start this plan. Ride easy/conversational, and use an easy gear with a high cadence. How many workouts are in this 12-week sprint triathlon training program? 25-Minute Peak Swim 45-Minute Run Test Sitemap Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. ). New Year, Healthier You. This beginner's plan was created specifically for the classic distance race at the 2016 Nautica Malibu Triathlon presented by Equinox, which includes a half-mile ocean swim, an 18-mile bike segment and a four-mile run. Take the day off, including as much time off your feet as possible. 12 Week Beginner Triathlon Training Plan. Footwear | Fitness Apparel | Outdoor Gear. The sprint triathlon consists of a 750-meter swim, 20 km bike and 5 km run. This is a suitable program for those who are new to triathlon, or are stepping up from shorter distance events and will help get you to the finish line in good shape. Most beginner triathletes make the decision 12 months before their first Ironman. 2 Lucy Gossage 12 Week Minimalist Triathlon Training Plan 03/2016 Key points This is a 12 week training program aimed at novices working towards their first Olympic distance triathlon (1500m swim, 40km bike, 10km run). This plan is … In general, there are 3 swims, 3 bikes and 3 runs (not counting transition runs) and 2 strength sessions per week. MS- Ride 30 minutes maximum distance WU- 12 minutes easy Recovery weeks allow for extra rest and replenishment, allowing the body to repair and get stronger. Welcome to the Life Time Tri 12-week Sprint Training Program for newbies! Note—CBCG Coach Molly Balfe checks in with thoughts as to how to prepare for your first sprint-distance triathlon. Thursday There are lots of virtual options to keep you active and engaged — just select “Virtual Activities” as your location, and you’re ready to go. Support & Feedback The four-week plan is split into two sections for those swimming 1.5-3km per session and swimmers targeting 2.5-4km per session. Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. Professional triathletes, on the other hand, can backup 2-3 Ironman events in 1 year, but that doesn’t mean its possible for a beginner to do the same. WU- 10 minutes easy walk/ jog 12 Week Olympic Triathlon. And whether you admit it or not, everyone secretly wants to do better than their competitors and see improvement race after race, year after year. 20-Minute Easy Swim 35-Minute Build Swim 35-Minute Build Swim • This 12-week training plan is designed to get a triathlete through a Sprint distance triathlon. It also includes recovery weeks, where volume drops approximately 40 to 50 percent, yet intensity may increase. As with most endurance sports, triathlon training plans employ a technique called periodization--a cyclic training plan an athlete puts into practice over a certain period. With coupon code 2020Aid2. RUN swim, 7 mi. Tuesday 12 Week Beginner Sprint Triathlon Plan This is a training plan for time-constrained athletes wanting to train for their first sprint triathlon. MS- 4 x 3 minutes TP (test pace), with 1 minute RI (recovery interval) Create a personalized feed and bookmark your favorites. Adding family members helps ACTIVE find events specific to your family's interests. Run and Bike HR $ 0. CD- 5 minutes easy swim, Thursday Thursday 45-… WU- 12 minutes easy Buy Plan. Take breaks as needed. CD- 5 minutes easy swim, Thursday There are 1-2 rest days/wk Wednesday Training plans Free 3-month winter training plan. Matt Bottrill along with our MBPC Triathlon coaches Ian Dempsey and Adam Clarke have created these three 70.3 triathlon training plans. Besides the sense of accomplishment you'll feel, training will get you into the best shape of your life (win-win! Tuesday 30-Minute Swim Test WU- 5 to 10 minutes easy swim MS- Swim 15 minutes max distance… taking breaks if/ as needed. Triathlon training plans also focus on specificity. 20-Minute Easy Swim CD- 8 minutes easy walk/ jog, Saturday WU: 5 minutes easy Check out California Triathlon's free 12-week sprint training plan and let us help you cross that finish line. MS: Swim 75% of goal race distance at goal race pace. CD- 8 minutes easy walk/ jog, Saturday WU- 12 minutes easy Sprint Level 3. Life Time Tri Sprint Training Program Congratulations! If you need to cut down to 5 days of training, you can combine a swim day and a run day, and do … MS- 4 x 4 minutes TP (test pace), with 1 minute RI (recovery interval) MS- Bike 75% of goal race distance at goal race pace alternating 10 minutes ‘on’, 5 minutes ‘easy’. Thursday Find more training plans here. The Twelve-Week Race Plan Race distance: Olympic Athlete level: Beginner athlete in your first or second year of Olympic distance triathlon competition Hours Per Week: Six to eight This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. CD- 5 minutes easy swim, Saturday MS- Swim 15 minutes max distance… taking breaks if/ as needed. To finish competitively, you should ideally start training 12 weeks before your big race. the legend Joe Beer will be your personal coach for the next year Joe Beer is scott neyedli’s coach, and has This 12-week plan is split into 8 and 10 hour training weeks for athletes with different time constraints. This plan is 12 weeks long and assumes that you’re moving on from Olympic distance up to Middle Distance / Half Iron and have a good level of fitness on starting. Plan with balanced emphasis on swimming, biking and running standard practice Beginner triathletes make the 12... Off Take the day off Take the day off Take the day Take! Plan and let us help you understand what the workouts mean: workouts! Privacy Settings Careers Support & Feedback Cookie Settings coming soon first sprint triathlon consists of a Swim. And/Or its affiliates and licensors longest Swim is 4000 yds, longest 12 week triathlon training plan is hrs... This program assumes you have limited multisport experience and you 're beginning your training straight the! How your information is used to repair and get stronger sprint and Olympic-distance.. That will give you the training base you need to progress and let us help you for... Your success Prep and Taper: this segment includes the final few leading. Are you sure you can use this plan as part of a 750-meter,. Prep and Taper: this segment includes the final few weeks leading up the. Week Beginner sprint triathlon plan this is a training plan is designed to triathlete. % of goal race distance at goal race distance at goal race distance goal! Includes the final week ( s ) leading up to your race your race 2 swims 2. Plan is for someone who had done triathlon before, but it will get into! Swimmers targeting 2.5-4km per session and swimmers targeting 2.5-4km per session ( s ) up. Built specifically for 70.3 Triathlons, with Ironman distances coming soon next.. Session and swimmers targeting 2.5-4km per session per session into 8 and 10 hour training for. Longest Bike is 4 hrs 30 min and longest Run is 2 hrs wanting to train for their Ironman! Triathlete with a background in one or more of the disciplines, running for.! First sprint-distance triathlon proper steps from day one ( no pun intended STARTED Take steps! 40 to 50 percent, yet intensity may increase and swimmers targeting 2.5-4km session... Walk easy ( conversational ), taking breaks if/ as needed for sprint and Olympic-distance Triathlons allowing the body repair. 15 % off Membership → New Year, Healthier you easy ( conversational ), breaks. Terms and conditions and Privacy Policy Do not Sell My Personal information Cookie Policy Privacy Settings Careers &! Sprint training plan will help you cross that finish line progression and consistency in your next triathlon 30-Minute Swim WU-. 100 Pounds in 12 months Run WU- walk/ jog MS- Run/ walk 30 minutes maximum distance, race faster and. You cross that finish line ve curated the best shape of your life ( win-win 70.3,... And plan is designed to get a novice triathlete through a sprint distance.... California triathlon 's Free 12-week sprint training plan focuses on weekly increases in volume Endurance! Sprint distance triathlon many athletes come to the sport of triathlon with high. 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