Triathlon Training Plan: Train Your Sprint for a Week
intermediate level
Triathlon Training Plan Level 2: IntermediateLooking for intermediate triathlon exercises (level 2)? Find the sprint training for a week here.
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 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 a 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.
Week 1
This daily workout contains 5 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
Rest day!
This daily workout contains 4 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 20
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 20
- Sets: 3
- Reps: 20
Rest day!
This daily workout contains 5 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 20
- Sets: 3
- Reps: 20
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 20
- Sets: 3
- Reps: 20
