Sprint Triathlon Training Plan: Free Workouts for Beginner, Get Your Free Fitness Training App

Level 3: Advanced Triathlon Training Schedule

  • intermediate level

Looking for a sprint triathlon training plan? Find the beginner workouts here - download your free fitness training app. The final phase of our workout for the Triathlon is power. Make sure you have completed Phases 1 and 2 on Stabilization and Strength prior to starting this phase. A total of 18 sessions in the first two phases (3 sessions per week for 6 weeks - 9 sessions stability and 9 sessions strength) is advisable; however, this is a guide only and will vary depending on the athletes and clients involved in the program. Our goal is to convert all of the previous work into maximum functional power and efficiency (speed + strength) in all three disciplines. The following workout focuses on power production for the triathlon run. When most people hear the word "triathlete," they envision a hard-core athlete attempting the grueling Ironman, a race that consists of a 2.4-mile swim, 112-mile bike ride, and 26.2-mile run. This exciting and varied sport, however, is not limited to extreme endurance athletes. Short races are ideal for beginners, and as a runner, you've already mastered the most physically demanding part of the event. Sprint distance triathlons typically include a quarter-mile swim, a 12-mile bike ride, and a 3-mile run. Unlike long-distance running races, which require mental focus to avoid boredom, triathlon's multi-sport nature and the short distances of each of the three components of a sprint race provide plenty of excitement and a fun race day. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

This daily workout contains 6 exercises, you'll be doing the following exercises:

Dumbbell Power Clean
Sets: 3 Reps: 10

Cable Rope Pulls, Saw
Sets: 3 Reps: 10

Lying Dumbbell Tricep Extension on Ball, French Press
Sets: 3 Reps: 10

Bent Over Single Arm Barbell Row
Sets: 3 Reps: 10

Cable Tricep Chop Pivot
Sets: 3 Reps: 10

Tricep Pulldown to Lateral Jump
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 6 exercises, you'll be doing the following exercises:

Medicine Ball Walking Lunge With Twist
Sets: 3 Reps: 10

Squat Bicep Curl With Dumbbells and Rotation
Sets: 3 Reps: 12

Dumbbell Uppercuts With Staggered Stance
Sets: 3 Reps: 12

Ice Skaters With Crossover
Sets: 3 Reps: 10

Jump Squat With Stabilization
Sets: 3 Reps: 10

Multiplanar Lunge
Sets: 3 Reps: 15

Day 4

Rest day!

Day 5

This daily workout contains 6 exercises, you'll be doing the following exercises:

Standing Plank Hold Cable
Sets: 3 Reps: 10

Single Arm Cable Fly With Rotation
Sets: 3 Reps: 10

Core Push Up Board With Running Motion
Sets: 3 Reps: 10

Standing Alternating Shoulder Press With Dumbbells
Sets: 3 Reps: 12

Alternating Prone Shoulder Press on Ball With Dumbbell
Sets: 3 Reps: 15

Medicine Ball Twisters
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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