The Beginner's Sprint Triathlon Plan

The Beginner's Sprint Triathlon Plan

While you need to be very smart about this program and ease into it, you should also challenge yourself mentally and physically so you can break through to new levels of performance. You’re only 6 weeks from a strong finish.

Don’t forget to rest: It’s scheduled in the program, and is so important that each week you need at least two days completely away from exercise to avoid overtraining. And for a complete guide to everything you need to know during training and on race day, pick up The Triathlete's Training Bible—the new book from legendary triathlon coach Joe Friel.

Each intensity level, or training “Zone,” corresponds to a specific target heart rate in relation to your maximum heart rate (sometimes calculated as 220 minus your age).

• Zone I: Training Zone I workouts should be performed at 50-60 percent of maximum heart rate. This should feel easy. Your breathing should be slightly elevated, but you should be able to hold a conversation without trouble.
• Zone II: Training Zone II workouts should be performed at 60-70 percent of maximum heart rate. This is a moderately easy pace. Your breathing will feel more labored, but you should still be able to talk.
• Zone III: Training Zone III workouts should be performed at 70-80 percent of maximum heart rate. This is a moderate pace. It’ll be hard to hold a conversation—you can spit out a few words at a time.
• Zone IV: Training Zone IV workouts should be performed at 80-90 percent of maximum heart rate. This is a moderately hard pace. You’ll be struggling to talk. But remember—it’s not all out. You should still be able to maintain this pace for around 20 minutes.

And while you're training, stay motivated with the new exercises in our FREE Exercise of the Week on facebook.com and twitter.com Click here to get more update!

Week 1

Monday: Rest

Tuesday: Swim for 30 minutes in Zone I

Wednesday: Run for 30 minutes in Zone I

Thursday: Rest

Friday: Rest

Saturday: Bike for 45 minutes in Zone I

Sunday: Swim for 30 minutes in Zone I

Week 2

Monday: Rest

Tuesday: Swim for 30 minutes in Zone I

Wednesday: Run for 30 minutes in Zone I

Thursday: Rest

Friday: Rest

Saturday: Bike for 45 minutes in Zone I

Sunday: Swim for 30 minutes in Zone I

Week 3

Monday: Rest

Tuesday: Swim for 35 minutes in Zone II; strength train for 20 minutes

Wednesday: Run for 30 minutes in Zone II; bike for 45 minutes in Zone II
Thursday: Swim for 20 minutes in  Zone I; strength train for 20 minutes

Friday: Rest

Saturday: Brick workout: Bike for 60 minutes in Zone I and run for 30 minutes in Zone I

Sunday: Rest