TRAIN WITH HEART SPRINT TRIATHLON TRAINING PLAN
12 WEEKS
Beginner
# of miles
GETTING STARTED
12 Week Beginner Level Sprint Triathlon Training Plan. This 12 week plan is designed for a first time triathlete with a limited aerobic base
who is currently exercising 2-3 times per week for at least 30 minutes in duration. The total weekly volume starts at approximately 4 hours
and builds to approximately 8 hours during the peak phase.
Intensity & Heart Rate Zones
Heart rate zones are best determined as a percentage of your threshold heart rate during the simple self- administered field tests in weeks
1 & 2 of the training plan. See above for details. Heart rate zones expressed a percentage of your maximum heart rate is also included in
the chart. Your maximum heart rate is the number of beats per minute (bpm) recorded during your highest effort. If you do not know what
your maximum heart rate it can be estimated by subtracting your age from 220. For example, the maximum heart rate for a 35 year-old
individual would be estimated at 220-35 = 185 bpm. It’s important to note that your threshold and maximum heart rates will be different
for running and cycling. As a result your heart rate zones will also be different for running than for cycling.
ZONE
DESCRIPTION
APPROXIMATE MAXIMUM
DURATION ZONE CAN BE HELD
PERCENTAGE OF THRESHOLD
HEART RATE (THR)
PERCENTAGE OF
MAXIMUM HEART
RATE (MHR)
RATING OF PERCEIVED
EXERTION
(RPE SCALE 1-10)
1
Active Recovery
All day low intensity activity
<79%
50-67%
Easy <4
2
Aerobic Endurance
Long moderate intensity activity for 5+ hours
80-89%
68-76%
Easy to Moderate 5-6
3
Long Endurance
Races lasting 3-5 hours. Most marathoners
90-93%
77-80%
Moderate 6-7
4
Low to Mid Threshold
Races lasting approximately 2 hours (half marathon)
94-99%
81-84%
Moderate to Hard 7-8.5
5
Mid to Upper Threshold
Races lasting approximately 1 hour
>100%
>85%
Hard >8.5
TRAIN WITH HEART SPRINT TRIATHLON TRAINING PLAN
WEEK 1
Approx. Hours: 4
AEROBIC ENDURANCE BASE & SKILLS
MON
TUES
WEDS
THURS
FRI
SAT
SUN
Swim
Run
Swim
Run
20 min easy to moderate zone 1-2 run
on mostly flat terrain.
Stretch well after.
200 easy warm up. 2
x 75 (25 swim; 25 drill;
25 swim). 50 easy kick
with board; fins optional. 200 moderate
steady pace. 100 cool
down.
20-25 min easy to
moderate zone
1-2 run on mostly
flat terrain. Count
cadence (step
cycles per minute)
for future reference.
Stretch well after.
Bike Time Trial to determine
Threshold HR and Training Zones
for Cycling
Run
100 easy warm up. 4 x
50s (25 drill; 25 swim)
RI = 5 sec. 4 x 50 kick
with board; fins optional. 2 x 50s holding
steady moderate
pace. RI = 15 sec. 50
easy cool down.
500 Yard (or
meter) Swim Time
Trial to determine
100 Base Pace
Total= 650 yards
Strength train or
Yoga option.
Note: drills = left
arm only, right arm,
catch-up. RI = “Rest
Interval”
Does this swim
jargon sound like a
foreign language?
Here are a couple
articles to help you
understand what it
all means: 1) Decoding Swim Jargon 2)
Swimming Drills.
15-20 minutes of
stretching and core
exercises.
Total = 700 yards
Note: drills = catch
up, closed fist.
Bike
30-45 min easy
zone 1-2 ride on
spin, stationary or
road bike. Focus on
comfortably high
cadence (approx.
90-95 rpm) while
pedaling in smooth
circles.
Stretch well after.
15-20 minutes of
stretching and core
exercises.
Strength train or
Yoga option.
Time Trial (TT) to establish benchmark
and 100 yard base
pace and interval
time. 100 easy warm
up. Swim 500 yards
in as continuously, non- stop as
possible. Note 250
yard split. Record
total 500 yard time
and divide by 5.
This is your 100 yard
base pace. 100 cool
down.
Total = 700 yards.
Note: your base
pace is your average pace per 100
yards or meters.
Add 10 seconds to
that pace to compute your 100 yard
interval send- off
time.
This will be a 10 mile time trial to
determine your threshold heart
rate and training zones.
15-20 minute warm up building
from easy to moderate intensity.
Find a 5 mile stretch of mostly flat
road where you can ride uninterrupted and away from busy traffic.
Start your heart rate and hold a
steady state effort that you could
hold for close to an hour if you
had to. Your average heart rate
during the entire 30 minutes will
be your threshold heart rate and
used to compute your individual
heart rate zones for cycling (see
heart rate zone description). Your
average cadence (rpms) is your
“base cadence” Easy cool down
ride after. Total duration of the
ride with warm up, TT and cool
down should be approximately 60
minutes.
Note: Use gears to keep a steady
85-95 cadence. Focus on maintaining a smooth pedal stroke as
much as possible. Stay properly
hydrated during ride and replace
lost fluids after.
25-35 minutes easy
to moderate zone
1-2 effort on flat to
rolling terrain. If
possible on dirt or
other soft surface.
Stretch well after.
Note: your run
duration should not
exceed more than
10% time of your
longest run in the
past month. cool
down should be
approximately 60
minutes.
TRAIN WITH HEART SPRINT TRIATHLON TRAINING PLAN
WEEK 2
Approx. Hours: 4.5
AEROBIC ENDURANCE BASE & SKILLS
MON
TUES
WEDS
THURS
FRI
SAT
SUN
Complete Rest Day
Run Trial to determine Threshold HR and Training Zones for
Running
Swim
Run
Swim
Bike/Run Brick
Run
200 easy warm up.
100 easy warm up.
This will be a 30 minute time trial on
track or similar flat terrain. 10 minute
easy warm up then run 30 minutes
starting heart rate monitor. Run continuously for 30 minutes at an effort
you could hold to close to an hour
if you had to. Hit your lap button
at 10 minutes. Your average heart
rate during the final 20 minutes will
determine your threshold heart rate
that will be used to compute your
run training zones (See heart rate
description).. Note the total distance
covered during the 30 minute trial.
Count your running cadence at least
twice during the middle section by
counting the number of times your
right foot pushes off the ground in
60 seconds. This is your normal base
cadence that will be referenced later.
3 x 50 (25 drill of
choice; 25 swim).
20-25 min moderate
zone 2-3 effort on
rolling terrain. Lean
forward, shorten
stride and use arms
to lead the rhythm
of the legs while
climbing hills.
Stretch well after.
Bike 45-50 minutes
easy to moderate
zone 1-2 effort followed with a quick
transition and 10
minute run at easy
to moderate zone
1-2 effort. Reduce
stride length and
increase turnover to
help transition into
run. Stay properly
hydrated during
workout and replace
lost fluids after.
Run 35-40 minutes
easy to moderate
zone 1-2 effort on
flat to rolling terrain.
If possible on dirt or
other soft surface.
Stretch well after.
Light stretching only.
Note that every other Monday will be a
complete rest day.
Finish with 5 minutes easy cool
down.
15-20 minutes of stretching and
core exercises.
Strength train or Yoga option.
50 easy to moderate
kick with board; fins
optional.
3 x 100 at base pace
(from TT); RI = 10
sec. Focus on long
and strong pulls with
good follow-thru at
end of stroke.
100 easy cool down.
Total = 750 yards.
Bike
30-40 minutes easy
to moderate zone
1-2 effort. Include 10
minutes of comfortably high cadence.
15-20 minutes of
stretching and core
exercises.
Strength train or
Yoga option.
Swim the following
ladder starting each
interval easy then
building to moderate effort finishing
near base pace in
the final 50. RI= 1015 sec.
100, 200, 300,
100 easy cool down
with 50 yards of
breast stroke.
Total = 800 yards
Note: The term
“Brick” or “T-Run”
refers to the run that
immediately follows
a bike ride.
TRAIN WITH HEART SPRINT TRIATHLON TRAINING PLAN
WEEK 3
Approx. Hours: 6.5
BUILD 1
MON
TUES
WEDS
THURS
FRI
SAT
SUN
Swim
Run
Swim
Run
Swim
Bike
Run
200 easy warm up.
Warm-up 10 minutes
building from easy
zone 1 to zone 2
for final 5 minutes.
Jog 5 minutes easy
then increase pace
to threshold zone 3
effort for 15 minutes.
5 minutes easy jog
cool down. Stretch
well after.
200 easy warm up.
45-50 min easy to
moderate zone 1-2
effort on flat to
rolling terrain.
900 Reverse ladder:
1:10-1:20 moderate
zone 2-3 effort on
terrain similar to
race course. Focus
on smooth and
steady pedaling.
Stay low on drops or
aero bars as much
as possible to simulate aerodynamic
race position. Stay
well hydrated with
sport drink and gels.
40-45 minutes easy
to moderate zone
1-2 effort on flat to
rolling terrain. Okay
to increase to zone
3 on hills. If possible
do this on dirt or
other soft surface.
2 x 75 (25 swim;
25 drill of choice;
25 alternate or IM
stroke of choice) RI
= 5-10 sec.
2 x 200 at base
pace; RI = 15 sec.
100 easy cool down.
Total = 850 yards.
Note: “IM” is
individual medley
strokes that include
butterfly, back and
breast. Choose any
of these as alternate
IM strokes.
15-20 minutes of
stretching and core
exercises.
Strength train or
Yoga option.
50 kick with board.
3 x 100 at base
pace: RI= 10 sec.
200 easy cool down.
Total = 750
Bike
30-40 minutes easy
to moderate zone
1-2 effort. If on
trainer, spin bike or
stationary bike then
include 5 minutes of
one leg spin drills
alternating every
15-20 seconds.
Stretch well after.
15-20 minutes of
stretching and core
exercises.
Strength train or
Yoga option.
400, 300, 200.
Allow 5-10 sec rest
between intervals.
Goal is to increase
pace as the interval
becomes shorter.
Final 100 in last
interval is easy cool
down.
Bike
25 minutes easy
zone 1 spin on trainer, spin, stationary
bike or road on
mostly flat course.
Maintain comfortably high cadence.
TRAIN WITH HEART SPRINT TRIATHLON TRAINING PLAN
WEEK 4
Approx. Hours: 4
RECOVERY 1
MON
TUES
WEDS
THURS
FRI
SAT
SUN
Compete Rest Day
Run
Swim
Bike
Swim
Swim/Bike/Run
Run
This will be a recovery week with less
volume and intensity.
Recovery weeks are
important to allow
your body to absorb
the previous workouts and prepare and
heal for the upcoming work load.
20 minutes easy
zone 1 effort. Focus
on good running
form and turnover.
Stretch well after.
100 easy warm up.
30 minutes easy
zone 1 recovery
spin on mostly flat
terrain. Comfortably high cadence.
Focus on good
pedaling technique
applying pressure
on pedals throughout full 360 degrees.
600 ladder: 100, 200,
300, Increase the
rest interval from
10 – 30 sec as the
intervals increase in
length. Final 100 of
the last interval is an
easy cool down.
Swim 500 yards in a
continuous relaxed
effort. Focus on
good stroke mechanics and feel for the
water. Prepare for
a reasonably quick
transition to bike.
30 minutes easy
zone 1-2 effort on
mostly flat to rolling
terrain. If possible
on dirt or other soft
surface. Stretch well
after.
15-20 minutes of
stretching and core
exercises.
Strength train or
Yoga option.
4 x 75s (25 swim, 25
choice of drill, 25
back or breast); RI =
5 sec..
50 kicking with fins
and board.
2 x 100 pull buoys
focusing on long
glides; RI = 10 sec.
50 easy cool down.
Total = 800 yards
Bike 45 minutes
easy zone 1 effort
ride on mostly flat to
gently rolling terrain.
Higher than normal
cadence. Focus on
smooth pedaling
today.
TRAIN WITH HEART SPRINT TRIATHLON TRAINING PLAN
WEEK 5
Approx. Hours: 7
BUILD 2 (RACE SPECIFIC)
MON
TUES
WEDS
THURS
FRI
SAT
SUN
Swim
Run
Swim
Run
Swim
Bike/Run Brike
Run
100 easy warm up.
4 x 50 (25 drill of
choice; 25 swim
breathing on the
opposite side than
normal).
Warm-up 10 minutes
building from easy
zone 1 to zone 2 for
final 5 minutes. Jog
5 minutes easy then
increase pace to
threshold zone 3-4
effort for 15 minutes.
5 minutes easy jog
cool down. Stretch
well after.
200 easy warm up.
40-45 minutes easy
to moderate zone
1-2 effort on flat to
rolling terrain. Include 2 x 100 meter
strides at slightly
higher than normal
cadence. Stretch
well after.
900 pyramid: 100,
200, 300, 200,100.
Goal is to swim the
intervals on the
backside faster than
the front. Allow
only 5-10 sec. rest
between intervals.
Final 100 is easy
cool down.
Bike 50-60 minutes
at moderate zone
1-2 effort for the
first 25 minutes then
build to close to
race effort zone 3-4
for the next 30 minutes. The balance is
easy. Practice staying low on bars for
good aerodynamics.
Practice drinking on
bike. Prepare for a
quick transition to
run. Run 20 minutes
at moderate zone
2 intensity. Stretch
well after and replace lost fluids.
50 minutes. Begin
easy zone 1 then
build to moderate
zone 2-3 effort
during final 30 minutes.
2 x 50 easy kicking
with board, no fins.
3 x 150 on base
pace; RI = 15 sec.
100 cool down. Total
= 950 yards.
15-20 minutes of
stretching and core
exercises.
Strength train or
Yoga option.
100 easy kick with
board/fins optional.
2 x 75 (25 swim; 25
choice of drill; 25 IM
or alternate stroke);
RI = 5 sec.
3 x 50 with pull buoy
and option of paddles (small size) and;
RI = 10 sec.
200 on base pace.
100 cool down.
Total = 900 yards
Bike
35-45 minutes with
15-20 minutes at
higher than normal
cadence approx.
10 rpm higher than
base. Focus on a
smooth, strong
pedal stroke.
Note: “Strides”
are performed at
near 90-95% effort
building the speed
during the final 2030 meters.
15-20 minutes of
stretching and core
exercises.
Strength train or
Yoga option.
Total = 900 yards.
OR swim approx.
½ mile in open
water in wetsuit (if
you plan to race in
a wetsuit). Steady,
comfortable effort.
If possible swim with
others and practice
for the mass start
and drafting technique.
Stretch well after.
TRAIN WITH HEART SPRINT TRIATHLON TRAINING PLAN
WEEK 6
Approx. Hours: 7.5
BUILD 3 (RACE SPECIFIC)
MON
TUES
WEDS
THURS
FRI
SAT
SUN
Complete
Rest Day
Run
Swim
Run
Swim
Bike/Run Brick
Run
Warm-up 10 minutes
building from easy
zone 1 to zone 2
for final 5 minutes.
Jog 5 minutes easy
then increase pace
to threshold zone 4
effort for 20 minutes.
5 minutes easy jog
cool down. Stretch
well after.
200 easy warm up.
6 x 50 (25 choice of
drill; 25 swim) RI=
5 sec. 2 x 100 easy
pull with buoy and
paddles optional. 4 x
100 at base pace; RI
= 10- 12 sec. 2 x 50
kick moderate with
board/fins optional.
100 cool down.
45 minutes easy to
moderate zone 1-2
effort on mostly
flat to gently rolling terrain. Include
3 x 100 meter
strides at slightly
higher than normal
cadence. Stretch
well after.
Time Trial #2
to check swim
progress and
establish new 100
yard base pace.
3-4 miles on race
course or similar
terrain. Start relaxed
zone 1 effort then build
to moderate zone 2-3
effort during final 20
minutes. Stay properly
hydrated during the
workout and plan post
workout meal following
yesterday’s guidelines.
15-20 minutes of
stretching and core
exercises.
Total = 1100 yards
Strength train or
Yoga option.
45 minutes on trainer,
spin, stationary bike
or road on rolling
to hilly terrain. Build
intensity as you reach
the top of each hill.
Select higher gears
with lower cadence
for 25 minutes if on
trainer or if no hills are
available. Maintain
zone 2 effort on flats
and zone 3-4 on hills.
Bike 10-15 miles on actual
race course or similar terrain
at moderate zone 2 effort
for the first 5 miles. Then
build to near race effort
zone 3-4 for the next 5-10
miles. Practice staying low
on bars for good aerodynamics. Practice drinking from a
frame mounted water bottle.
Prepare for quick transition
to run. Run 2-2.5 miles on
mostly flat to rolling terrain at
moderate zone 2 effort. Plan
post workout meal to include
approx. 1.0 1.2 grams of
carbohydrate per kg of body
weight (or 4 calories per 2 lbs
of body weight) plus approx.
10 total grams (40 calories)
of protein. This should be
consumed 30-45 minutes after workout to help replenish
muscle fuel.
Take a few minutes to
thank family, friends
and co-workers who
support you.
Training for triathlon
events can sometimes be self absorbing so take the
time to acknowledge
others who have supported your training
and racing goals.
This appreciation will
go a long way.
Bike
15-20 minutes of
stretching and
core exercises.
Strength train or
Yoga option
200 easy warm up.
Swim 500 yard continuously. Record
time and divide
by 5. This is your
updated 100 yard
base pace. 300 easy
cool down.
Total = 1000 yards.
Bike
40-45 min easy zone
1-2 effort spin. Include
3 x 4 min of high
cadence spinning
(approx. 95-100 rpm)
Focus on smooth
pedaling holding
upper body still.
Swim
1200 pyramid: 100, 200,
300, 300, 200, 100, Goal
is to swim the intervals
on the backside faster
than the front. Allow
only 5-10 sec rest
between intervals. Final
100 easy cool down.
Total = 1200 yards.
OR swim approx. 3/4
mile open water in
wetsuit (if you plan to
race in wetsuit). Steady,
comfortable effort.
If possible swim with
others and practice
the crowded start and
drafting
TRAIN WITH HEART SPRINT TRIATHLON TRAINING PLAN
WEEK 7
Approx. Hours: 7
BUILD 4 (OVER DISTANCE)
MON
TUES
WEDS
THURS
FRI
SAT
SUN
Bike
Run
Swim
Run
Swim
Bike
Run
50 minutes easy
zone 1 spin at
comfortably high
cadence (85+ rpm)
10 minutes at moderate zone 1-2 effort. After warm-up, include
3 x 3 minute intervals
at zone 4 effort. 3
minute easy zone 1
jog/walk between intervals. 10 minute easy
cool down Stretch well
after.
200 easy warm up.
45 minutes at moderate zone 2-3 effort
on flat to rolling
terrain.
Double ladder:
Bike approx. 15-20
miles Easy to moderate zone 1-2 effort.
Practice drinking
while riding. Plan
post workout meal
following the previous guidelines.
4+ miles at steady
easy to moderate
zone 1-2 effort.
Stretch well after, replace lost fluids and
plan post workout
meal according to
previous guidelines.
15-20 minutes of
stretching and core
exercises.
Strength train or
Yoga option
4 x 50 (25 drill; 25
easy to moderate
free). 3 x 50 easy
pull with buoy and
paddles optional. 4
x 100 on base pace;
RI = 10-15 sec. 2 x
50 kicking with fins,
alternating on
side\ switching
every 5 yards. 100
easy cool down with
backstroke.
Total = 1150 yards
Bike
45 minutes on
trainer, spin, stationary or road on
mostly flat terrain.
Include 20 minutes
at steady threshold
zone 5 effort. Stay
in low aerodynamic
position.
15-20 minutes of
stretching and core
exercises.
Strength train or
Yoga option.
100, 100, 200, 200,
300, 300, Steady
comfortable effort
with only 3-5 sec rest
between intervals.
100 easy cool down.
Total: 1200 yards.
OR swim approx.
3/4 miles open
water in wetsuit (if
you plan to race in
a wetsuit). Steady,
comfortable effort.
If possible swim with
others and practice
for the crowded
start and drafting.
TRAIN WITH HEART SPRINT TRIATHLON TRAINING PLAN
WEEK 8
Approx. Hours: 4
RECOVERY 2
MON
TUES
WEDS
THURS
FRI
SAT
SUN
Complete
Rest Day
Run
Swim
Bike
Swim
Bike
Run
20 minutes easy
zone 1 effort. Focus
on good running
form and turnover.
Stretch well after.
200 easy.
30 minutes easy
zone 1 recovery spin
on trainer, spin or
stationary bike or
road on mostly flat
terrain. Comfortably high cadence.
Focus on good pedaling technique.
1000 Pyramid:
60 minutes easy
zone 1-2 on mostly
flat to gently rolling
terrain. Focus on a
smooth and relaxed
pedal stroke. Stay
properly hydrated
and fueled. Good
day to be social
but avoid group
racing. Take a meal
break mid way in
the workout. Stretch
well after.
40 minutes easy
zone 1-2 effort on
mostly flat to rolling
terrain. Best if done
on trails this week.
Stretch well after
and replace lost
fluids.
This will be another
recovery week with
less volume and
intensity. Good
week to schedule
massage or other
body work.
15-20 minutes of
stretching and core
exercises.
Strength train or
Yoga option
4 x 50s (25 drill, 25
swim) RI= 5 sec.
2 x 50 easy to moderate kick with fins/
board. RI = 3 sec.
2 x 50 pull with
buoy and paddles
optional.
100 easy cool down.
Total: 700 yards
15-20 minutes of
stretching and core
exercises.
Strength train or
Yoga option.
100, 200, 300, 200,
100, 100. Steady
relaxed effort. 10
sec rest between
intervals.
Total = 1000 yards.
OR swim 20 minutes
in open water in
wetsuit (if you plan
to race in a wetsuit).
Steady, relaxed and
comfortable effort.
Focus on stretching
it out and gliding
with buoyancy of
your wetsuit.
TRAIN WITH HEART SPRINT TRIATHLON TRAINING PLAN
WEEK 9
Approx. Hours: 7
BUILD 5 (RACE SPECIFIC)
MON
TUES
WEDS
THURS
FRI
SAT
SUN
Swim
Run
Swim
Run
Swim Bike/Run Race Simulation
Run
200 easy warm up.
Warm-up 10 minutes
building from easy
zone 1 to zone 2 for
final 5 minutes. Jog
5 minutes easy then
do 2 x 10 minute
threshold pace intervals at zone 4 effort.
3 minute easy jog
recovery between
intervals. 5 minutes
easy jog cool down.
Stretch well after.
200 easy warm up.
45 minutes moderate zone 2 to effort
on mostly flat
to gently rolling
terrain. Include 3 x
100 meter strides
at slightly higher
than normal cadence. Stretch well
after.
Complete
Rest Day
Practice pre-race breakfast at least
2-3 hours before start of training.
15-20 minutes of
stretching and core
exercises.
100 cool down.
Run 3-4 miles on
flat to gently rolling
course similar to
race course. Build
pace as you go. 20
minutes easy zone
1, 20 minutes moderate zone 2, 20
minutes faster zone
3-4. Balance is easy
cool down. Stretch
well after and plan
post workout meal
following previous
guidelines.
Strength train or
Yoga option.
Bike
2 x 75 (25 bilateral
breathing; 25 drill of
choice; 25 swim) RI
= 5 sec.
50 easy kicking with
board/fins.
3 x 200 at base
pace; RI = 15-20 sec.
100 cool down. Total
= 1100 yards.
4 x 50 (25 drill; 25
easy to moderate
free).
2 x 50 (25 alternate
stroke; 25 moderate
free).
2 x 200 on base pace;
RI = 15 sec.
4 x 50 moderate kicking with board/fins.
Total = 1200 yards
40 minutes on trainer,
spin, stationary or
road on mostly flat
terrain. Include 2 x
10 minute intervals at
steady threshold zone
4 effort. 2 minute easy
zone 1 recovery spin
between the intervals.
15-20 minutes of
stretching and
core exercises.
Strength train or
Yoga option.
Stretching and core
exercises only. Take
this opportunity
to practice your
pre-race dinner the
night before. Plan
your pre-race breakfast to test tomorrow morning.
Swim approx. ½ mile continuously in
pool or open water. Start slow and
build to what feels like race effort
for the final 200- 400 yards. Prepare
for a quick transition to bike. Ride
10-15 miles on race course or similar
terrain. Start at a comfortable zone
2 pace spinning at a slightly higher
than normal cadence for the first 5
miles. Then increase to target race
pace zone 4-5 effort for the next 10
miles. Prepare for a quick transition to run. Run 2-3 miles on race
course or similar terrain. Start with
shorter strides and a faster turnover
to help loosen up legs. Continue
at comfortable zone 2 effort for the
first mile then increase to target race
pace zone 4-5 for the final 1-2 miles.
TRAIN WITH HEART SPRINT TRIATHLON TRAINING PLAN
WEEK 10
Approx. Hours: 7.5
PEAK 1
MON
TUES
WEDS
THURS
FRI
SAT
SUN
Complete
Rest Day
Run
Swim
Run
Swim
Bike Run Brick
Open Water Swim
10 minutes warm
up building to zone
3 effort during the
final 5 minutes. Run
2 x 100 meter strides
at slightly higher
cadence/turnover.
Then perform 5 x 4
minute intervals at
near 5 K race pace at
zone 5 effort. 3 minutes easy jog/walk
recovery between
intervals. 5 minute
easy cool down.
Stretch well after,
replace lost fluids
and plan post workout recovery meal
following previous
guidelines.
200 easy warm up. 2
x 50s kick with board
(fins optional). 2 x
200s at base pace 20
second rest between
intervals. 3 x 100s at
base pace with 10-12
sec rest between
intervals.100 easy
cool down with back
and breast stroke.
Suggest using pull
buoys (no paddles)
for 50% of this swim
to simulate wetsuit
buoyancy.
40 minutes moderate zone 2 to 3
effort on mostly
flat to gently rolling terrain. Stretch
well after.
200 easy warm up.
Swim 1200 yards in
the following pyramid. 200, 400, 400,
200 Easy relaxed
effort on all intervals. 100 cool down.
Total =1300 yards
Bike 15 miles on
terrain similar to
race course. Start at
a comfortable zone
2 pace spinning at
a slightly faster than
normal cadence
for the first 5 miles.
Then increase to
target race pace
zone 4-5 effort for
the next 10 miles.
Prepare for a quick
transition to run.
Run 2-3 miles on
race course or similar terrain. Start with
shorter strides and
a faster turnover
to help loosen up
legs. Continue at
comfortable zone
2 effort for the first
mile then increase
to target race pace
zone 5 for the final
1-2 miles. Plan
post workout recovery meal following
the previous guidelines.
Swim approx. 3/4 miles open
water in wetsuit (if you plan to race
in a wetsuit). Steady, comfortably
and strong effort building to race
effort during final 20 minutes. Practice sighting skills using landmarks
to help navigate straight lines.
If possible swim with others and
practice for the crowded start and
drafting.
This is a good day
to have your bike
inspected and tuned
up as needed.
Purchase new tires
if possible to help
prevent flat tires on
race day.
15-20 minutes of
stretching and core
exercises.
Strength train or
Yoga option.
15-20 minutes of
stretching and
core exercises.
Bike
OR swim approx.
3/4 miles open
water in wetsuit
(if you plan to
race in a wetsuit).
Steady, comfortable
effort. If possible
swim with others
and practice the
crowded start and
drafting.
40 minutes on trainer,
spin, stationary or
road on mostly flat
terrain. Include 3 x
8 minute intervals at
steady threshold zone
4-5 effort. 2 minute
easy zone 1 recovery
spin between the
intervals.
Practice how you
will pack your transition bag for race
day. Practice placing race numbers
on belt. Install shoes
with fast lace locks
or similar system to
help you save time
during the race.
Total: 1100 yards
Strength train or
Yoga option.
Run
Approx. 3 miles on flat to gently rolling course similar to race
course. Build pace as you go. 10
minutes easy zone 1, 20 minutes
moderate zone 2, 30 minutes
faster zone 3-4. Balance is easy
cool down. Stretch well after and
plan post workout meal following
previous guidelines.
TRAIN WITH HEART SPRINT TRIATHLON TRAINING PLAN
WEEK 11
Approx. Hours: 8
PEAK 2
MON
TUES
WEDS
THURS
FRI
SAT
SUN
Swim
Run
Swim
Run
Bike
Swim Bike/Run Race Simulation #2
Run
200 easy warm up.
2 x 75 (25 swim 25
choice of drill; 25
swim with bilateral breathing if
you can). 3 x 50
easy pulling with
buoy and paddles
optional.
Warm-up 10 minutes
building from easy
zone 1 to zone 2
for final 5 minutes.
Jog 5 minutes easy
then do 3 x 9 minute
threshold pace intervals building each
to zone 4-5 effort.
3 minutes easy jog
recovery between
intervals. 5 minutes
easy jog cool down.
Stretch well after.
200 easy warm up.
40 minutes easy
to moderate effort
on flat to rolling
terrain.
30 min easy zone
1-2 effort spin.
Include 3 x 3 min
of high cadence
spinning (approx.
100-105 rpm) Focus
on smooth pedaling
holding upper body
as still as possible.
Practice pre-race breakfast at least
2-3 hours before start of training.
45 minutes. Build
pace as you go as
follows: 10 minutes
easy zone 1, 10
minutes moderate
zone 2, 20 minutes
at target race pace
zone 4-5. Balance is
easy cool down.
3 x 200 on base
pace; RI = 15 sec.
200 easy cool down.
Total = 1300 yards.
15-20 minutes of
stretching and core
exercises.
Strength train or
Yoga option.
2 x 50 (25 drill; 25
swim).
2 x 300 building: (100
easy, 100 moderate,
100 fast); RI = 15-25
sec.
3 x 50 sprinting the
final 25; RI = 30 sec.
50 cool down with
backstroke.
Total = 1100 yards
Bike
35 minutes with 20
minutes at race effort
zone 4-5. Stay in low
aerodynamic position.
15-20 minutes of
stretching and
core exercises.
Strength train or
Yoga option.
Final opportunity
to practice pre-race
dinner the night
before.
Swim approx. two thirds of a mile
(1000 yards) continuously in pool
or open water. Warm up 100 yards
then rest for 5 minutes before
simulating fast mass swim start effort. Start fast and try to settle into
comfortably strong race pace within the first 200 yards and continue
this pace to the end. Prepare for
a quick transition to bike. Ride 15
miles on race course or similar terrain. Start at a comfortable zone 2
pace spinning at a slightly higher
than normal cadence for the first
5 miles. Then increase to target
race pace zone 4-5 effort for the
next 10 miles. Prepare for another
quick transition to run. Run 2 miles
on race course or similar terrain.
Start with shorter strides and a
faster turnover to help loosen
up legs. Continue comfortable
zone 2 effort for the first mile then
increase to target race pace zone
4-5 for the final mile.
TRAIN WITH HEART SPRINT TRIATHLON TRAINING PLAN
WEEK 12
Approx.
Hours:
3.5
RACE WEEK TAPER
MON
TUES
WEDS
THURS
FRI
SAT
SUN
Complete
Rest Day
Run
Sprint Triathlon
8 minutes easy.
Include 3 x 30 sec
pick-ups at what
feels like race effort.
Pre-race breakfast as
practiced.
Swim
Run
Swim
Bike
200 easy warm up.
2 x 75 (25 swim; 25
with sighting practice; 25 swim opposite side breathing).
20 minutes with 5 x
1-minute pick-ups at
what feels like race
zone 4-5 effort. Note
: these intervals are
too short for heart
rate, that’s why we
go by feel. Allow
2-3 minutes between the intervals.
Balance is easy.
Stretch well after.
100 easy warm up.
15- 20 minutes easy
effort. Shift through
all gears to check for
proper mechanical
performance. Inspect tires after ride.
Stretch well after.
2 x 50 easy pulling
with buoy (no paddles).
4 x 100 on base
pace; RI = 15 sec.
50 easy cool down.
Recommend using
pull buoys (no
paddles) for 50% of
this swim to simulate
wetsuit buoyancy.
Total = 900 yards.
Bike
25 minutes easy spin
at comfortably high
cadence (90 + rpm).
15-20 minutes of
stretching and core
exercises.
Strength train
(reduce weight/
resistance by 3350% today) or Yoga
option.
2 x 200s building
(100 easy, 100 moderate). RI= 20 sec.
3 x 50s fast. RI= 15
sec.
50 easy cool down.
Recommend
using pull buoys (no
paddles) for most of
this entire workout
to simulate wetsuit
buoyancy.
Total: = 700 yards.
Bike
30 minutes. Include
6 x 1 minute pick-ups
at what feels like race
zone 4-5 effort. Allow
2-3 minutes between
the intervals. Balance
is easy.
15-20 minutes of
stretching and core
exercises.
No strength training
today.
Light stretching and
core exercises only.
Review checklist to
ensure you have all
items race ready.
If possible preview
the race course by
car and note any
potential hazards.
Ask race staff or volunteers to explain
the logistics of the
transition areas (i.e.
swim entry, bike exit
and enter, run exit,
etc.)
Note if your race
day is Saturday,
then do Thursday’s
workout today and
move this rest day to
Thursday.
Bike 10 minutes easy
Swim 5 minutes
easy. The total
length of your
workout should not
exceed 30 minutes.
Pre race dinner as
practiced. Avoid
over eating in an
attempt to “load”.
Best if you can eat
earlier in the evening.
Allow extra time
later to relax and
mentally rehearse
your race strategy.
Pace as you have
practiced. Avoid
going out too hard
in the beginning. It’s
better to be conservative and build
your intensity/speed
throughout the race.
Good luck and have
a safe and fun race.