WorkoutGuru

My first triathlon race - Sprint

Author: WorkoutGuru
Discipline: triathlon | Level: beginners | Week: 11
Description

Below is a possible training for the first Sprint triathlon. It starts from the concept that those who want to go down this road must have a good aquaticity, that is, that knows how to swim, to practice running and cycling, or at least one of them.

Week 1

DAY 1

REST DAY

DAY 2 run

warmTime: 00:05:00activityTime: 00:10:00recoverTime: 00:05:00

DAY 3 bike

warmTime: 00:10:00activityDistance: 10kmrecoverTime: 00:05:00

DAY 4 swim

warmTime: 00:10:00activityDistance: 0.5kmrecoverTime: 00:10:00

DAY 5

REST DAY

DAY 6 run

warmTime: 00:05:00activityTime: 00:10:00recoverTime: 00:05:00

DAY 7 bike

warmTime: 00:10:00activityDistance: 10kmrecoverTime: 00:05:00

Week 2

DAY 1

REST DAY

DAY 2 swim

warmTime: 00:10:00activityDistance: 0.300kmcooldownTime: 00:05:00

DAY 2 run

activityNote: slow paceTime: 00:10:00

DAY 3 bike

warmTime: 00:10:00activityDistance: 10kmrecoverTime: 00:05:00

DAY 4 bike

warmTime: 00:10:00activityDistance: 0.5kmrecoverTime: 00:10:00

DAY 5

REST DAY

DAY 6 run

warmTime: 00:05:00activityTime: 00:10:00recoverTime: 00:05:00

DAY 7 bike

warmTime: 00:10:00activityDistance: 10kmrecoverTime: 00:05:00

Week 3

DAY 1

REST DAY

DAY 2 swim

warmTime: 00:10:00activityDistance: 0.400kmrecoverTime: 00:05:00

DAY 2 run

activityNote: slow paceTime: 00:15:00

DAY 3 bike

warmTime: 00:10:00activityDistance: 10kmrecoverTime: 00:05:00

DAY 4 swim

warmTime: 00:10:00activityDistance: 0.400kmrecoverTime: 00:05:00

DAY 5

REST DAY

DAY 6 run

warmTime: 00:10:00activityTime: 00:10:00recoverTime: 00:10:00

DAY 7 bike

warmTime: 00:10:00activityDistance: 18kmactivityTime: 00:05:00

Week 4

DAY 1

REST DAY

DAY 2 swim

warmTime: 00:10:00activityDistance: 0.5kmrecoverTime: 00:05:00

DAY 2 run

warmTime: 00:10:00activityTime: 00:20:00recoverTime: 00:05:00

DAY 3 bike

warmTime: 00:10:00activityDistance: 18km

DAY 4 swim

warmTime: 00:10:00activityDistance: 0.5kmrecoverTime: 00:05:00

DAY 5

REST DAY

DAY 6 run

warmTime: 00:10:00activityTime: 00:20:00recoverTime: 00:10:00

DAY 7 bike

warmTime: 00:10:00activityDistance: 20kmrecoverTime: 00:05:00

Week 5

DAY 1

REST DAY

DAY 2 run

warmTime: 00:10:00activityTime: 00:20:00recoverTime: 00:05:00

DAY 3 swim

warmTime: 00:10:00activityDistance: 0.5kmrecoverTime: 00:05:00

DAY 4 bike

warmTime: 00:05:00activityTime: 00:30:00

DAY 4 run

warmNote: slow paceTime: 00:02:00activityTime: 00:10:00

DAY 4 other

walk for 15 minutes

DAY 5 swim

warmTime: 00:10:00activityDistance: 0.5kmrecoverTime: 00:05:00

DAY 6 run

warmTime: 00:10:00activityTime: 00:20:00recoverTime: 00:10:00

DAY 7 bike

warmTime: 00:10:00activityDistance: 20kmrecoverTime: 00:05:00

Week 6

DAY 1

REST DAY

DAY 2 run

warmTime: 00:10:00activityTime: 00:20:00recoverTime: 00:10:00

DAY 3 swim

warmTime: 00:10:00activityDistance: 0.5kmrecoverTime: 00:05:00

DAY 4 bike

warmTime: 00:05:00activityTime: 00:30:00

DAY 4 run

warmNote: slow paceTime: 00:02:00activityTime: 00:10:00

DAY 4 other

walk for 15 minutes

DAY 5 swim

warmTime: 00:10:00activityDistance: 0.5kmrecoverTime: 00:05:00

DAY 6 run

warmTime: 00:10:00activityTime: 00:20:00recoverTime: 00:10:00

DAY 7 bike

warmTime: 00:10:00activityDistance: 25kmrecoverTime: 00:05:00

Week 7

DAY 1

REST DAY

DAY 2 run

warmTime: 00:10:00activityTime: 00:20:00recoverTime: 00:05:00

DAY 3 swim

warmTime: 00:10:00activityDistance: 0.5km6 repeated from 25 m with 10 "

DAY 4 bike

warmTime: 00:05:00activityTime: 00:30:00

DAY 4 run

warmNote: slow paceTime: 00:02:00activityTime: 00:10:00

DAY 4 other

walk for 15 minutes

DAY 5 swim

warmTime: 00:10:00activityDistance: 0.5km6 repeated from 25 m with 10 "

DAY 6 run

warmTime: 00:10:00activityTime: 00:25:00recoverTime: 00:10:00

DAY 7 bike

warmTime: 00:10:00activityDistance: 30kmrecoverTime: 00:05:00

Week 8

DAY 1

REST DAY

DAY 2 run

warmTime: 00:05:00activityDistance: 8kmNote: slow

DAY 3 swim

warmTime: 00:10:00activityDistance: 0.5km6 repeated from 25 m with 10 "

DAY 4 bike

warmTime: 00:05:00activityTime: 00:30:00

DAY 4 run

warmNote: slow paceTime: 00:02:00activityTime: 00:10:00

DAY 4 other

walk for 15 minutes

DAY 5 swim

warmTime: 00:10:00activityDistance: 0.5km6 repeated from 25 m with 10 "

DAY 6 run

warmTime: 00:10:00activityTime: 00:30:00recoverTime: 00:10:00

DAY 7 bike

warmTime: 00:10:00activityDistance: 30kmrecoverDistance: 10km

Week 9

DAY 1

REST DAY

DAY 2 swim

warmTime: 00:10:00activityDistance: 0.5km

DAY 2 run

warmTime: 00:10:00activityTime: 00:20:00recoverTime: 00:05:00

DAY 3 bike

warmTime: 00:10:00activityDistance: 25kmrecoverTime: 00:05:00

DAY 4 swim

warmTime: 00:10:00activityDistance: 0.750km

DAY 5

REST DAY

DAY 6 run

warmTime: 00:10:00activityTime: 00:30:00recoverTime: 00:10:00

DAY 7 bike

warmTime: 00:10:00activityDistance: 30kmrecoverDistance: 10km

Week 10

DAY 1

REST DAY

DAY 2 swim

warmTime: 00:10:00activityDistance: 0.750km

DAY 2 run

warmTime: 00:10:00activityTime: 00:20:00

DAY 3 bike

warmTime: 00:10:00activityDistance: 25kmrecoverTime: 00:05:00

DAY 4 swim

warmTime: 00:10:00activityDistance: 0.750km

DAY 5

REST DAY

DAY 6 run

warmTime: 00:10:00activityTime: 00:40:00recoverTime: 00:10:00

DAY 7 bike

warmTime: 00:10:00activityDistance: 30kmrecoverDistance: 10km

Week 11

DAY 1

REST DAY

DAY 2 swim

warmTime: 00:10:00activityDistance: 0.750km

DAY 2 run

warmTime: 00:10:00activityTime: 00:20:00

DAY 3 bike

warmTime: 00:10:00activityDistance: 25kmrecoverTime: 00:05:00

DAY 4

REST DAY

DAY 5 swim

warmTime: 00:10:00activityDistance: 0.5km

DAY 6

REST DAY

DAY 7 triathlon

RACE