Sprint Tri Workouts - 12 Week Plan by  xparatruper  xparatruper 
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WeekSundayMondayTuesdayWednesdayThursdayFridaySaturdayWeekly Totals
1: Jan. 30-Feb.3Strength AA 30-60 min. OR Day OffRun 20 min. Zone 1Swim 10x50 (45 sec. RI) Zone 1Bike 30 min. with spin-ups Zone 1-2Swim 10x50 (30 sec. RI) Zone 1Run 20 min. Zone 1Bike 35 min. Zone 1 Flat course2 hr. 30 min - 3hr.
2: Feb. 5-11Stength AA 45-60 min. Or Day OffSwim 10x50 (30 sec. RI) Zone 1kfBike 45 min. with ILT work Zones 1-2Swim 10x50 (20 sec. RI) Zone 1Run 30 min. Zone 1Bike 60 min. Zone 1 Flat Course2 hr. 30 min. - 3 hr.
3: Feb. 12-18Stength AA 45-60 min. Or Day OffDay OffSwim 10x50 (10 sec. RI) Zone 1Bike 30 min. at 90 RPM Zone 1Brick: Run 10-15 min. Swim 10-15 min. Zone 1Bike 30 min.Day Off2 hr. - 2 hr. 15 min.
4: Feb. 19-25Strength SM 45-60 min. or Day OffRun 30 min. Zone 1-2Swim 10x50 (15 sec. RI) Zone 1-2Bike 45 min. with Spin-ups. Zone 1-2Swim 8x75 (20 sec. RI) Zones 1-2Run 30 min. Zones 1-2 CadenceBike 1 hr. Zones 1-2 Rolling Course3 hr. - 3 hr. 30 min.
5: Feb. 26- Mar. 4Strength SM 45-60 min. or Day OffRun 30 min. Zones 1-2Swim 10x50 (10 sec. RI) Zones 1-2Bike 45 min. with ILT work. Zones 1-2Brick: Bike 30 min. Run 30 min. Zones 1-2 CadenceSwim 5-7x100 (20 sec. RI) Zones 1-2Bike 1 hr. 15 min. Zones 1-2 Rolling course3 hr. 15 min. - 3 hr. 45 min.
6: Mar. 5-11Strength SM 45-60 min. or Day OffRun 40 min. Zones 1-2Swim 10x50 (10 sec. RI) Zones 1-2Bike 45 min. with Spin ups Zone 1-2Brick: Bike 30 min. Run 30 min. Zones 1-2Swim 5-7x100 (15 sec. RI) Zones 1-2Bike 1 hr. 30 min. Zones 1-2 Rolling course3 hr. 15 min. - 3 hr. 45 min.
7: Mar. 12-18Strength SM 45 min. or Day OffDay OffSwim 200 steady rest 1 min. 10x25 (15 sec. RI) odds EZ, evens fast Zones 1-2Bike 45 min. at 90 RPM Zones 1-2Day OffBrick: Bike 45-60 min. Run 15-20 min. Zones 1-2Day Off2 hr. - 2 hr. 15 min.
8: Mar. 19-25Strength SM 45-60 min. or Day OffRun 30 min. Zones 1-2Swim 10-12x50 (30 sec. RI) odds EZ, evens fast Zones 1-3Bike 45 min. with Spin Ups Zones 1-2Swim 1x200 (20 sec. RI), 3-5x100 (10 sec. RI) Zones 1-2Run 40 min. Zones 1-3 AccelsBike 1 hr. 30 min. Zones 1-3 Terrain similar to race3 hr. 45 min- 4 hr. 15 min.
9: Mar. 26- Apr. 1Strength SM 45-60 min. or Day offRun 30 min. Zones 1-2Swim 10-12x50 (30 sec. RI), odds EZ, evens fast Zones 1-3Bike 45 min. with ILT work Zones 1-2Swim 2x200 (20 sec. RI), 2-4x100 (10 sec. RI) Zones 1-2Run 40 min. Zones 1-3 AccelsBike 1 hr. 45 min. Zones 1-3 Terrain similar to race4 hr. - 4 hr. 30 min.
10: Apr. 2-8Strength SM 45 min. or Day OffDay OffSwim 300 steady, rest 1 min., 6-8x25 (15 sec. RI), odds easy, evens fast Zones 1-3Bike 45 min. at 90 RPM Zones 1-2Day OffBrick: Bike 60-75 min. Run 20-30 min. Zones 1-3Day Off2 hr. - 2 hr. 14 min.
11: Apr. 9-15Strength SM 45-60 min. or Day OffRun 30 min. Zones 1-2Swim 10-12x50 (2 easy, 2 fast) repeat pattern (30 sec. RI), Zones 1-2Bike 45 mins with Spin ups. Zones 1-2Swim 500 steady at race pace (1 min. RI) Zones 1-3 Optional: Add 4-6x50 (20 sec. RI)Run 40-50 min. Zones 1-2 AccelsBike 2 hr. Zones 1-3 Terrain similar to race4 hr. 30 min. - 5 hr.
12: Apr. 16-22Strength SM 45-60 min. or Day OffRun 30 min. Zones 1-2Swim 10-12x50 (2 easy, 2 fast) repeat pattern (30 sec. RI), Zones 1-2Bike 45 min. with ILT work. Zones 1-2Swim 500 steady at race pace (1 min. RI) Zones 1-3 Optional: Add 4-6x50 (20 sec. RI)Run 40-50 min. Zones 1-2 AccelsBike 1 hr. 30 min. Zones 1-3 Terrain similar to race3 hr. 45 min. - 4 hr. 15 min.
13: April 23-29Day OffRun 20 min. Zones 1-2 Include a few 20 sec. accelsSwim 10x50 (25 yd easy, 25 yd at race pace), repeat pattern (30 sec. RI) Zones 1-2Bike 30 min at 90 RPM Zones 1-2Day OffBike 20-30 min. Zones 1-2 or Day OffRACE1 hr. - 1 hr. 30 min. + Race time
 
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Name:  Sprint Tri Workouts - 12 Week Plan by  xparatruper xparatruper 
Description:  12 Week Triathlon Training schedule from Triathlon Training Basics by Gale Bernhardt. This is a plan for fit persons training for a sprint triathlon.
Tags:  training triathlon beginner  
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