Triathlon Training Plan: Train Your Sprint for a Week, Get Your Free Fitness Training App

Level 2: Intermediate

  • intermediate level

Looking for a triathlon training plan? Find the sprint training for a week here - download your free fitness training app. The following is an integrated workout designed to develop strength for triathlons. It is important to complete the corrective and stabilizing phase before starting this phase of the program. The goal of this workout is to strengthen the body in all three planes of motion to obtain the maximum efficiency in movement. Total "communication" to all parts of the body is essential for this to happen. Some of the following exercises show bands being used - cables can also be used to perform the same exercises and will allow you to use more weight if required. Perform these exercises in a circuit due to the nature of the sport. Research is proving this to be the most beneficial method of improvement. In general, if you want to complete your first sprint triathlon, you should plan on at least 12 weeks of training before the event. An 8-week build program may be sufficient if you are very healthy, physically fit, and familiar with swimming, biking, and running. If you are just starting out, you should give yourself 16 weeks to train. Complete at least two sessions of each activity (swim, bike, and run) each week. Include a brick session, which is your bike and run workout done back-to-back (it can also be a swim/bike workout). Finally, if your race will be held in a body of water other than a pool, include an open water swim or two each week. Build up gradually, increasing your distances by no more than 10% per week. You should be able to complete at least 10% more than the total race distance in each sport prior to the race (for a sprint, that translates to a 0.55-mile swim, a 13.6-mile bike ride and 3.4-mile run). 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 5 exercises, you'll be doing the following exercises:

Resistance Band Woodchop
Sets: 3 Reps: 12

Standing Resistance Band Row With Single Arm Elbow Draw
Sets: 3 Reps: 12

Side Lunges With Bands and Arm Drive
Sets: 3 Reps: 12

Side Lunge With Dumbbell Tricep Extension
Sets: 3 Reps: 12

Dumbbell Squat Curl Press on Single Leg
Sets: 3 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 4 exercises, you'll be doing the following exercises:

Heisman Step With Medicine Ball
Sets: 3 Reps: 20

Squat Bicep Curl With Dumbbells
Sets: 3 Reps: 12

Single Leg Dumbbell Scaption
Sets: 3 Reps: 20

Rotational Lunge With Single Arm Dumbbell Row
Sets: 3 Reps: 20

Day 4

Rest day!

Day 5

This daily workout contains 5 exercises, you'll be doing the following exercises:

Resistance Band Bent Over Row
Sets: 3 Reps: 20

Stability Ball Push Up on Single Leg
Sets: 3 Reps: 10

Barbell Snatch Grip Deadlift
Sets: 3 Reps: 20

Dumbbell Uppercut to Overhead Press
Sets: 3 Reps: 20

Dumbbell Push Press
Sets: 3 Reps: 20

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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