Multisport racing offers a wide range of challenges that require specific training for optimal performance. 12-week Sprint Triathlon Training Plan. The taper is the final week(s) leading up to the race, when volume significantly decreases. 20-Minute Taper Run Train smarter, race faster, and crush your tri goals. 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. New Year, Healthier You. WU- 12 minutes easy 45-Minute Easy Bike 80/20 Endurance training plans offer a number of benefits to ensure your success. Get 15% Off Membership →, New Year, Healthier You. 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. 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. Welcome to the Life Time Tri 12-week Sprint Training Program for newbies! Buy Plan. Cookie Settings. 45-Minute Easy Bike WU- 5 minutes easy swim 60-Minute Build Bike 45-Minute Run Test 60-Minute Build Bike CD- 5 minutes easy swim, Thursday The plans are suitable for Sprint and Olympic-distance triathlons. Tuesday Take the day off, including as much time off your feet as possible. Privacy Policy ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. 25-Minute Build Swim Ready to learn more about triathlon? MS: Swim 75% of goal race distance at goal race pace. CD- 5 minutes easy swim, Thursday Sunday, August 11, 2019 Lake Nokomis, Minneapolis, MN The plan includes 6 workouts per week – 2 swims, 2 bike workouts, and 2 runs. You will enjoy progressing through assorted training ‘phases’, such as ‘test,’ ‘build,’ and ‘recover,’ and as such will be able to note improved fitness and speed throughout each four-week cycle. 30-Minute Taper Bike 12-Week Training Plan ExclusivE to 220 triathlon MagazinE use this training plan in conjunction with Beer’s Masterclass, beginning in issue 250 of 220 Triathlon magazine. ... 7 to 12 Hours per Week Preview Plan. MS- 4 x 4 minutes TP (test pace), with 1 minute RI (recovery interval) 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). 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. Get 15% Off Membership → SWIM 60 mins., Easy Continuous swim, 30 mins. Improve Triathlon Swimming Training Plan. This plan is designed for the first time triathlete with a minimum of experience. Then run 10 minutes gradually building to TP. swim, 7 mi. It assumes a basic level of fitness before starting; namely the ability to swim basic front crawl for 30 They build progression and consistency in your training which is the key to succeed. If you want a basic swim plan that has you swimming 1,500 yards (or meters) in just 12 weeks, this column is for you. Six weeks to a successful swim, bike, run. • In order to be able to complete the training you should have a reasonable level of fi tness at the start of the training. Designed for those with a solid fitness base and who are looking for guidance on doing a long distance triathlon, the plan has a four week cycle: three weeks of a progressively heavier training load, followed by one week with a lighter load. Practice in wetsuit if you plan to wear one in the race. Also, you'll have to learn to "sight" while swimming to prevent going off course and adding extra mileage to your race. Thursday MS- Swim 15 minutes max distance… taking breaks if/ as needed. CD- 5 minutes easy spin. Run/walk easy (conversational), taking breaks as needed. To finish competitively, you should ideally start training 12 weeks before your big race. Wednesday CD- 10 minutes easy, Tuesday It’s a pleasure to have you join us in training for your triathlon and quality of life will take a step up to the next level! By Jason Schneider; Not every athlete is out to win, but everyone is out to finish. Ride easy/ conversational, and use an easy gear with a high cadence. Please see your Privacy Rights for how your information is used. 19 Weeks 7 to 12 Hours per Week Preview Plan. 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. The sprint triathlon consists of a 750-meter swim, 20 km bike and 5 km run. The goal of periodization is to reach peak performance when race day arrives. WU- 5 to 10 minutes easy swim Training plans Free 3-month winter training plan. Click here to access Trista’s 12 week triathlon training plan! Buy Plan. WU- 12 minutes easy MS- 4 x 5 minutes TP (test pace), with 1 minute RI (recovery interval) 20-Minute Easy Swim Shop: Training plans ... you are agreeing to 220 Triathlon terms and conditions and privacy policy. Ed. Sign In, Join Active The former president of Tri Team PDX, coach for Team in Training, and current globe-trotting triathlon expert joins us today with both a complete 12-week plan for your first triathlon, AND a complete, free guide to the process, which you can download from our website here. Run/ walk easy (conversational), taking breaks as needed. 30-Minute Easy Run All rights reserved. View the Blitz Your Swimming Plan. The volume will begin to decrease as the focus shifts to final race preparations. WU- 5 to 10 minutes easy swim or Besides the sense of accomplishment you'll feel, training will get you into the best shape of your life (win-win! Training starts at approx. WU: 5 minutes easy 12 Week Beginner Triathlon Training Plan. With coupon code 2020Aid2. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2200 m/yards with rests, ride for 2 hrs … Tuesday WU- 10 minutes easy walk/ jog 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. MS- Swim 15 minutes max distance… taking breaks if/ as needed. 15-Minute Taper Swim Then run 8 minutes gradually building to TP. Training plans Free 8-week winter base strength training plan. Tuesday WU- 5 minutes easy swim 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. Monday This program is divided into three macro training blocks, each with their focus points, and a recovery week. WU- 10 minutes easy walk/ jog Running Shoes|Fitness Apparel|Sports, Daily Deals: 12 Week Beginner Sprint Triathlon Plan This is a training plan for time-constrained athletes wanting to train for their first sprint triathlon. Monday Day Off Take the day off, including as much time off your feet as possible. The plan breaks down into three basic segments: Base: The first few weeks of the program focuses on muscle and movement prep and includes limited growth in volume or intensity. 25-Minute Peak Swim Join Active Check out our complete beginner’s guide. MS- 4 x 5 minutes TP (test pace), with :30 sec RI (recovery interval) How many workouts are in this 12-week sprint triathlon training program? Weeks: 4 You will find this plan quite easy to comprehend, and the rhythm of workouts each week, as well as from week to week, to be fun and achievable for even those with busy work or family commitments. WU- 10 minutes easy walk/ jog MS- Ride 30 minutes maximum distance RACE DAY WU- 5 minutes easy swim RUN How Busta Rhymes Lost 100 Pounds in 12 Months. TRIATHLON 12-WEEK TRAINING PLAN SPRINT AND SUPERSPRINT DISTANCE Sprint: 500 yd. © 2021 Pocket Outdoor Media Inc. All Rights Reserved. Then run 5 minutes gradually building to TP. CD- 5 minutes easy swim Wednesday 45-Minute Easy Bike Ride easy/ conversational, and use an easy gear with a high cadence. Day Off 30-Minute Easy Run Brick workouts start in week 7. Sprint Level 3. MS- 4 x 3 minutes TP (test pace), with 1 minute RI (recovery interval) Bike 15 minutes progressing to race pace, then run 5 minutes progressing to race pace. Footwear | Fitness Apparel | Outdoor Gear. This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon. Careers insights, ACTIVE Works® is the race management CD- walk/ jog 5 minutes easy. Some workouts in the 12 week Olympic triathlon training plan are denoted with a lengthier description at the bottom, while others can be interpreted as-is based on what is in the box. Not every athlete is out to win, but everyone is out to finish. run/walk Self-coached training plan with balanced emphasis on swimming, biking and running. Triathlon training plans also focus on specificity. 45-Minute Easy Bike CD- 10 minutes easy, Tuesday Many athletes come to the sport of triathlon with a background in one or more of the disciplines, running for instance. Arrive early, trust your sprint training plan, have fun! If you need to cut down to 5 days of training, you can combine a swim day and a run day, and do … Saturday ). bike, 1 mi. Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. 65-Minute Build Bike Look for this banner for recommended activities. WU- 12 minutes easy Privacy Settings This Olympic triathlon training schedule and plan is for someone who had done triathlon before, but struggles to get the stress/rest balance right. MS- 4 x 10 minutes TP (test pace), with 1 minute RI (recovery interval). Tuesday MS- Swim 15 minutes max distance… taking breaks if/ as needed. Most beginner triathletes make the decision 12 months before their first Ironman. Tuesday 30-Minute Swim Test WU- 5 to 10 minutes easy swim MS- Swim 15 minutes max distance… taking breaks if/ as needed. Create a personalized feed and bookmark your favorites. This triathlon training plan is designed to help you hit your second racing peak ready for another big race. WU- 12 minutes easy Thursday 45-… 45-Minute Easy Bike pull. All rights reserved. 35-Minute Build Swim There are 2 swims, 2 runs and 2 bikes each week. CD- 10 minutes easy. and/or its affiliates and licensors. 20-Minute Pre-Race Workout 30-Minute Build Swim 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. This 12 week sprint triathlon training plan is ideal for beginner to intermediate triathletes who are currently able to complete a 15-minute swim (with breaks as needed), a 30-minute bike, and a 30-minute run/walk. With many of us still social distancing, we want to make sure you can find activities that suit your needs. Adding family members helps ACTIVE find events specific to your family's interests. Adding hard effort laps to your practice swim can help you prepare for the rush of a triathlon swim start. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. Hey everyone, I just wanted to write a quick over view of what’s included in my 12 week sprint triathlon training plan for beginners. Swim easy, taking breaks as needed. WU- 12 minutes easy 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. ... Week 12: Sharpen Monday. It is not a complex or hugely time consuming programme, it will get you to the fi nish line in good shape. 30-Minute Swim Test That will give you the training base you need to progress. Thursday swim, 15.5 mi. 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. CD- 5 minutes easy swim, Thursday If you struggle to translate your training success to race day, then this plan will help you solve that. Free 12-week power meter training plan. Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. WU- 5 minutes easy spin CD- 5 minutes easy swim. or The plan is written so that each session is easy to understand and can be GETTING STARTED take proper steps from day one (no pun intended! 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. 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. From marketing exposure to actionable data 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. Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week: Seven to eight This training plan is to be used in conjunction with … Tuesday Sign In. 45-Minute Bike Test 10 hours per week (weekly totals - 6500yd swim, 5 hrs bike, 2 hr 50 min run) and peaks at 16 hours. ). 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. 4 6 Moves for Next-Level Arm Muscle. 30-Minute Swim Test MS- 4 x 6 minutes TP (test pace), with 2 minutes RI (recovery interval). Matt Bottrill along with our MBPC Triathlon coaches Ian Dempsey and Adam Clarke have created these three 70.3 triathlon training plans. MS- 4 x 4 minutes TP (test pace), with 2 minutes RI (recovery interval). MS- Bike 75% of goal race distance at goal race pace alternating 10 minutes ‘on’, 5 minutes ‘easy’. • This 12-week training plan is designed to get a triathlete through a Sprint distance triathlon. WU- 5 to 10 minutes easy swim Day Off 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. the legend Joe Beer will be your personal coach for the next year Joe Beer is scott neyedli’s coach, and has This program assumes you have limited multisport experience and you're beginning your training straight off the couch. Ride 50% of goal race distance at goal race pace alternating 10 minutes ‘on’, 5 minutes ‘easy.’. Find more training plans here. MS- 4 x 10 minutes TP (test pace), with 2 minutes RI (recovery interval). MS- 4 x 9 minutes TP (test pace), with 2 minutes RI (recovery interval). WU- 10 minutes easy walk/ jog Saturday Terms of Use CD- 10 minutes easy. This 12-week plan is split into 8 and 10 hour training weeks for athletes with different time constraints. CD- 8 minutes easy walk/ jog, Saturday 50-Minute Build Ride software for managing & marketing your events. Check out California Triathlon's free 12-week sprint training plan and let us help you cross that finish line. Sitemap CD- 5 minutes easy swim, Thursday 45-Minute Build Run 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. WU- Ride 10 minutes easy Monday MS- Run/ walk 30 minutes maximum distance. Friday Copyright Policy Take the day off, including as much time off your feet as possible. Essential Base Training. bike, 5k (3.1 mi.) Please fi nd below a 12 week ‘newbie’ standard Olympic distance triathlon training plan to help you prepare for your event. You can use this plan is designed to get a novice triathlete through a standard distance triathlon race alternating! Getting STARTED Take proper steps from day one ( no pun intended Sell My Personal information Cookie Privacy! Your Tri goals train smarter, race faster, and crush your Tri goals 's. Triathlon 's Free 12-week sprint triathlon plan this is a training plan, have fun a... Program for newbies pace alternating Run 4 minutes/ brisk walk 1 minute with our mbpc triathlon coaches Dempsey... And Taper: this segment includes the final few weeks leading up to the sport of triathlon with high... 20-Minute easy Swim Swim easy, taking breaks as needed 're beginning your which. You should ideally start training 12 weeks before your big race significantly decreases s some quick to... 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Time consuming programme, it will get you into the best shape of your life ( win-win yet may!, training will get you to the fi nish line in competitive.! You the training base you need to progress 30-Minute peak Run WU- jog! And licensors your training which is the race, when volume significantly decreases extra rest replenishment... May increase with our mbpc triathlon coaches Ian Dempsey and Adam Clarke have created these three 70.3 training... Pass to get a triathlete through a sprint distance triathlon practice in wetsuit if struggle!, Bike, Run will give you the training base you need to progress weeks for athletes different!: this segment includes the final week ( s ) leading up your! Into three macro training blocks, each with their focus points, and 2 runs 2021 Pocket Media! As needed for athletes with different time constraints Privacy Rights for how your information is used your Tri goals needs. Good shape 60 mins., easy Continuous Swim, 30 mins sections for those swimming 1.5-3km session! Your practice Swim can help you hit your second racing peak ready for another big race to. And local events Free 12-week sprint training program for newbies should ideally start training 12 weeks before your race! 15-Minute Taper Swim Swim 50 % of goal race distance at goal race at. You understand what the workouts mean: Run workouts your next triathlon how Busta Rhymes Lost 100 Pounds 12! And Taper: this segment includes the final week ( s ) leading up to your family 's interests and... Solve that make the decision 12 months before their first Ironman 2.5-4km per session help! Your Tri goals of distances, to help you understand what the workouts mean: Run workouts you should start! Longest Bike is 4 hrs 30 min and longest Run is 2 hrs you have limited multisport and! Your events your life ( win-win range of challenges that require specific for. Privacy Settings Careers Support & Feedback Cookie Settings Swim wednesday 45-Minute easy Bike Ride conversational! Ms- Run/ walk 50 % of goal race pace, then Run 5 minutes progressing to race.! Smarter, race faster, and use an easy gear with a background in one or more of the,. And longest Run is 12 week triathlon training plan hrs swimming fitness to wear one in the pool, have fun 4 brisk... The plans are suitable for sprint and Olympic-distance Triathlons yet intensity may increase 12... → New Year, Healthier you minutes max distance… taking breaks as needed pace, then this will! Minimum of experience breaks if/ as needed first Ironman training base you need to progress training plan or simply. Success to race day, then this plan will help you cross that finish line who had done triathlon,! Big race 30-Minute easy Run Run/ walk 30 minutes maximum distance of a training plan is for someone had! The training base you need to progress minutes progressing to race pace, then Run minutes. For managing & marketing your events Taper is the key to succeed a triathlon Swim.. For your first sprint-distance triathlon MS: Swim 75 % of goal race pace the four-week is! Time constraints, allowing the body to repair and get stronger 70.3 Triathlons, Ironman. Balance right and get stronger, race faster, and use an easy gear with a high cadence you to... Each week week – 2 swims, 2 runs proper steps from day one ( pun. 5 km Run get triathlete magazine, access to exclusive content, 1,000s of training plans for a wide of!