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Training Program for Sprint Triathlon

Training Program for Sprint Triathlon

The Sprint Triathlon plan

Program for beginner to intermediate triathletes

 

nataswim triathlon iron

 

Sprint Triathlon Training Plans

Sprint plan | Week 01 |

Sprint plan | Week 02 |

Sprint plan | Week 03 |

Sprint plan | Week 04 |

Sprint plan | Week 05 |

Sprint plan | Week 06 |

Sprint plan | Week 07 |

Sprint plan | Week 08 |

Sprint plan | Week 09 |

Sprint plan | Week 10 |

Sprint plan | Week 11 |

Sprint plan | Week 12 |

Sprint plan | Week 13 |

Sprint plan | Week 14 |

Sprint plan | Week 15 |

Sprint plan | Week 16 |

Sprint plan | Week 17 |

Sprint plan | Week 18 |

Sprint plan | Week 19 |

Sprint plan | Week 20 |

Sprint plan | Week 21 |

Sprint plan | Week 22 |

Sprint plan | Week 23 |

Sprint plan | Week 24 |

Sprint plan | Week 25 |

Sprint plan | Week 26 |

Sprint plan | Week 27 |

# Training Program for Sprint Triathlon

 

nataswim triathlon iron

 

seance entrainement sportif coach 04

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 triathlon 01

The Sprint Triathlon plan | Week 06 |

The Sprint Triathlon plan | Week 06 |

Week > 6

Monday

  • Complete recovery day.

Tuesday

Bike : – 0:50

  • 15:00 Warm up spin
  • 15 sec fast spinning/15 sec easy, 30/30, 45/45, 60/60 (5:00 total)
  • 3 x 6:00 w/2:00 recovery, hold your HR |-§-| 75%
  • #1 & 2 in « medium » gear, #3 in « hard » gear
  • Alternate Set
  • 3 x 4:30 |-§-| 84-88% w/3:30 recovery spin, all in « hard » gear
  • Cool down spin to 0:50 total

Run : – 0:30

  • The entire time at a steady aerobic pace, keeping your HR at or under 65%.
  • Use a quick leg turnover and keep your shoulders and head square, steady, and relaxed.
  • From 13-21 minutes (8 min. total), throw in
  • 4 x 20 second strides w/1:40 recovery in between.
  • Let your stride tempo increase to your pace for a timed mile, but stay relaxed.
  • Your HR may rise during (and shortly after) the strides to 80+%, but you should
  • continue to recover until your HR returns back under 65% again.
  • Finish the Run with a Cool down to 30 total minutes, bringing your HR gradually down to 50%.

Daily total > 1:20

Week > to date > 1:20


Wednsday

Swimming 0:45

  • Warm up
  • 300 Swimming – 100 Kick – 200 Pull
  • 4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each
  • Main set
  • 2 x 500 Swim, alternate (50 |-§-| 70% / 25 |-§-| 84-88%)
  • (Alternate Set: 2 x 350)
  • Cool down
  • 300 easy swim

Bike : – 0:45

  • 15:00 Warm up spin – use 
  • 3 x : (2:00 in middle gear, 1:30 easy gear, 2:30 hard gear) w/30 sec recovery
  • Spin easy |-§-| 60-65% to 0:45 total

Daily total > 1:30

Week > to date > 2:50


 Thursday

Swimming 0:40

  • Warm up
  • 400 Swimming – 200 Kick – 200 Pull
  • Main set
  • 6 x 150 w/15 sec recovery, |-§-| slightly elevated HR (75%) …record your average time for these, using your stopwatch
  • to record each repeat if you can
  • Cool down
  • 300 easy swim

Run : – 0:40

  • 15:00 Warm up jog, keeping your HR under 70%
  • 2 x 4:00 w/2:00 recovery
  • #1 moderate |-§-| 65-70%
  • #2 comfortably fast, |-§-| 70-75%
  • Alternate Track Set
  • Do this instead of the above only if you feel ready for some high intensity work!
  • 2 sets of the following:
  • (1200m / 5:30) |-§-| 75-80%; (400m / 2:00) recovery
  • (800m / 3:30) |-§-| 84-88%; (400m / 2:00) recovery
  • (400m / 1:45) |-§-| 88+% (400m / 2:00) recovery
  • Cool down completely, getting your HR below 60% by the end especially if you did the track workout

Daily total > 1:20

Week > to date > 4:10


Friday

Swimming 0:45

  • Warm up
  • 500 Swimming – 250 – 250
  • Main set
  • 5 x 250 w/20 sec recovery – all at moderately hard effort
  • (Alternate Set: 4 x 200)
  • Cool down
  • 300 easy

Bike : – 0:30

  • Spin easy in your small chain ring for the entire duration,
  • keeping your HR at or below 65%:
  • Begin in a very easy gear (i.e. 39×19) for 3:00,
  • then adjust to the next hardest gear (39×17) for 6:00,
  • then the next hardest (39×15) for 9:00,
  • and then back down (to 39×17) for 6:00
  • and the lowest (39×19) for 3:00

Daily total > 1:15

Week > to date > 5:25


Saturday

Bike : – 1:00

  • 15:00 Warm up spin – use  » « 
  • 3 x w/30 sec light spinning after each
  • (2:00 in middle gear |-§-| 65% / 1:00 in easy gear |-§-| 60% / 3:00 in hard gear |-§-| 70%)
  • 2 x 6:00 |-§-| 80% w/5:00 recovery
  • #1 use « medium » gear and spin 95-100 rpm;
  • #2 use « hard » gear and spin 88-92 rpm
  • record your times and avg HR for both repeats
  • Alternate Set
  • 2 x 6:00 |-§-| 84% w/5:00 recovery
  • use « hard » gear on both repeats
  • Cool down to 1:00 total

Run : – 0:25

  • Work on keeping your leg turnover relatively fast, holding your head steady by
  • reducing any up-and-down bouncing. Ignore your competitive instincts to attack
  • the hills and boost your heart rate. It’s important to keep your intensity in check,
  • especially during the building winter months.

Daily total > 1:25

Week > to date > 6:50


Sunday

Run : – 0:40

  • Hold your HR at or below 70% throughout today’s long run. Fight the tendency to push it …. really use the 70% intensity level as a strict upper limit for your heart rate.
  • You’re building cardiovascular strength now; we’ll focus on the higher intensity work later in the pre-season.

Bike : – 0:30

  • Flush out your legs with an easy spin directly after the run, either indoors or outside if you can.

Daily total > 1:10

Week > to date > 8:00

Swimming 2:10 – Bike : – 3:35 – Run : – 2:15 – Total: 8:00

training sport


The Sprint Triathlon plan | Week 06 |

The Sprint Triathlon plan | Week 01 |

Week > 1

Monday

  • Day Off. Monday’s will always be the designated day off for the week.
  • Since races typically occur on Sundays, as well as the longer Bike  and Run workouts, this makes perfect sense.

Daily total > 0:00

Tuesday

Swimming 0:45

  • Warm up :
  • 200 Swimming – 200 – 200
  • Main set :
  • 3 x 300 |-§-| below 70% with :30 rest
  • Concentrate on being relaxed in the water and getting the « feel » of your stroke.
  • Speed is not important here.
  • Your stroke count should be even every lap of every repeat.
  • Cool down :
  • 200 easy swim, continuous

Daily total > 0:45

Week > to date > 0:45

Wednsday

Bike : – 1:00

  • Warm up :
  • 15:00, begin with an easy spin in a high gear and gradually build to 65%.
  • Main set :
  • Hold your HR as close to 70% as you can without going above it for 35 minutes.
  • Spin at 90-95 rpms in a gear that keeps the stress on your knees to a minimum.
  • Cool down :
  • For the remaining 10 minutes, let you HR dip to 60-65% and spin at 95-100 rpms.

Daily total > 1:00

Week > to date > 1:45

Thursday

Run : – 0:35

  • Warm up :
  • Jog easy for the first 10 minutes, keeping your HR below 65%.
  • Main set :
  • For the next 20 minutes, hold your HR as close to 70% as you can without going above it.
  • Concentrate on staying light on your feet and try to keep your leg turnover (same as cadence on a bike) as close to 90 strides per minute as you can.
  • Cool down :
  • Let your HR dip back down to 60-65% during the remainder of the run.

Daily total > 0:35

Week > to date > 2:20

Friday

Swimming 0:45

  • Warm up :
  • 2 sets of 100 Swimming – 100 – 100
  • Main set :
  • 6 x 150 |-§-| up to 70% with :15 rest
  • Try to hold even times on these repeats while keeping your HR below 70%.
  • Keep everything relaxed and low-key.
  • Cool down :
  • 200 easy swim, continuous

Daily total > 0:45

Week > to date > 3:05

Saturday

Bike : – 1:05

  • Warm up :
  • 15:00, begin with an easy spin in a high gear and gradually build to 65%.
  • Main set :
  • For the middle 40 minutes, hold your HR as close to 70% as you can without going above it.
  • Spin at 90-95 rpms in a gear that’s not too stressful.
  • Cool down :
  • Let your HR dip to 60-65% for the last 10 minutes and spin at 95-100 rpms.

Daily total > 1:05

Week > to date > 4:10

Sunday

Run : – 0:40

  • Warm up :
  • Jog easy for the first 10 minutes, keeping your HR below 65%.
  • Main set :
  • In the middle 25 minutes, hold your HR as close to 70% as you can without going above it.
  • Think about relaxed form  upright posture, relaxed shoulders and loose arm swings, and light footfalls.
  • Cool down :
  • Jog easy below 65% to the end.

Daily total > 0:40

  Swimming 1:30 – Bike : – 2:05 – Run : – 1:15 – Total: 4:50

training sport

 

The Sprint Triathlon plan | Week 06 |

The Sprint Triathlon plan | Week 21 |

Week > 21

Monday

  • Complete day off….

Tuesday

Swimming 0:45

  • Warm up
  • 300 Swim
  • 3 x 100 Kick w/15 sec rest, each one progressively faster
  • 2 x 150 Pull w/15 sec rest – #2 should build to 85%
  • Main set
  • 6 x 150 w/30 sec rest after each
  • – try to keep your stroke count even through the entire set
  • Cool down
  • 500 Pull at 70%; relaxed and stretched out; evenly paced

Bike : – 0:50

  • 15:00 Warm up spin, begin at an easy pace and slowly increase your intensity to 70% by the end
  • 5 x 4:15 |-§-| 80-84% with 45 sec easy spin |-§-| 65% after each repeat
  • – concentrate on keeping your whole body relaxed and your pedal stroke fluid
  • – if you feel any dead spots in your spin, try to work them out by focusing on spinning complete circles
  • Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:35


Wednesday

Run : – 0:45

  • 15:00 gradual warmup, bringing your HR up to 70% by the end 25:00 consistent effort |-§-| 80% intensity
  • – by now, these runs should feel pretty aggressive, especially compared to earlier in the season
  • Cool down completely

Bike : – 1:00

  • 20:00 Warm up spin
  • – begin in an easy gear for 2:00, then increase by one gear for …. 3:00, 4:00, 5:00, and 6:00, bringing the intensity up to 70% by the end
  • 2x 13:00 |-§-| 75% with 2:00 easy spin after each repeat
  • Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 1:45

Week > to date > 3:20


Thursday

Swimming 0:45

  • Warm up
  • 400 Swim
  • 12 x 50 w/10 sec rest – each one is 25 Kick / 25 Swim
  • Main set
  • 3 x 300 w/30 sec rest
  • Concentrate on keeping your stroke stretched out and your stroke count even
  • Cool down
  • 10 x 25 choice (other than freestyle) w/10 sec rest … totally recover by the end

Run : – 0:50

  • Warm up
  • 15:00 jog, progressing gradually to 75% intensity
  • Intermediate set
  • 4 x 20 sec « run-ups » w/40 sec recovery after each; jog easy for a couple minutes
  • Main set
  • 8 x 400 (or 1:30) |-§-| 85-90% with 200 easy jog (or 1:00) bwtn repeats
  • – finish this set strongly
  • – avoid starting out too hard while maintaining a strong pace throughout
  • Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:35

Week > to date > 4:55


Friday

Swimming 1:00

  • Warm up
  • 6 x 100 – alternate 100 Swim, 100 Kick, 100 Pull
  • Main set
  • This set will help build « high-end » aerobic capacity.
  • Hold an even pace throughout each set.
  • You should be tired but not exhausted at the end.
  • 2 sets of (16 x 50 w/5 sec rest after each); with 200 easy between the sets
  • Set 1: |-§-| 80% intensity;
  • Set 2: |-§-| 85-90% intensity
  • Cool down
  • 6 x 75 recovery w/10 sec rest after each

Bike : – 0:45

  • This ride will be performed at a lower intensity and includes some drills to improve your efficiency.
  • During the ILT set, work on pedaling smoothly throughout the pedal cycle … control your efforts on the down stroke and keep the movement fluid throughout the top of each pedal cycle.
  • A good mental image to maintain is that of a dog scraping its paw across the ground while digging.
  • 15:00 easy spinning, gradually letting your HR get up to 60%
  • 4 x 4:00 sets w/1:00 continuous recovery spinning after each
  • Go through the following three times per set:
  • 20 sec with one leg
  • 20 sec transition … allow your HR to get back under 70%
  • 20 sec other leg
  • 20 sec transition
  • Cool down completely

Daily total > 1:45

Week > to date > 6:40


Saturday

Bike : – 1:30

  • The intensity of this ride should get pretty high … it would be fun to hook up with a group ride out of a Bike shop and try to keep up with the fastest group! If you’re by yourself, make this ride challenging, especiallly if you hit any windy or hilly sections.
  • The total distance should be near 35 miles, which is significantly more than you’ll do in your shorter distance races.
  • Indoor alternative:
  • 15:00 Warm up spin, gradually bringing your HR up to 70% by the end
  • 3 x 6.2mi (or 20:00) |-§-| 80-84% w/3:00 |-§-| 60% recovery
  • Cool down completely

Run : – 0:30

  • A short, intense tempo Run  |-§-| 80-85%.

Daily total > 2:00

Week > to date > 8:40


Sunday

Run : – 0:55

  • You might be tired after this week, so make sure you keep your upper body relaxed.
  • Keep HR below 75% except for the very end, if you’re feeling strong.

Daily total > 0:55

Week > to date > 9:35

Swimming 2:30 – Bike : – 4:05 – Run : – 3:00 – Total: 9:35

training sport

The Sprint Triathlon plan | Week 06 |

The Sprint Triathlon plan | Week 02 |

Week > 2

  • This is the second introductory week.
  • You may feel these workouts are not enough, but this intro period is essential to get your body in tune with a specific schedule and agenda.
  • Don’t worry, we will be putting in plenty of training over the next several months.
  • These early weeks will set us up to perform better, later.

Monday

  • Day Off.

Daily total > 0:00


Tuesday

Swimming 0:45

  • Warm up :
  • 600 Swimming (every 4th 25 )
  • Main set :
  • 3 sets of the following:
  • 200 |-§-| 65-70% with :20 rest
  • 100 |-§-| 70% with :10 rest
  • No added rest between sets.
  • Even though your HR may be the same on the 100s as it is on the 200s, you should be holding a faster pace on the shorter repeats.
  • This is because you have less time to get your HR up into the zone, so to get it there you will have to Swimming a little faster.
  • Cool down :
  • 4 x 50 easy swim, your choice

Daily total > 0:45

Week > to date > 0:45


Wednsday

Bike : – 1:05

  • Warm up :
  • 15:00, begin with an easy spin in a high gear and gradually build to 65%.
  • Main set :
  • Bring your HR above 65% and as close to 70% as you can without going above it. Hold it there for 40 minutes. Spin at 90-95 rpms and vary your gearing to alter the stimulus on the legs.
  • Cool down :
  • For the remaining 10 minutes, let you HR dip to 60-65% and spin at 95-100 rpms.

Daily total > 1:05

Week > to date > 1:50


Thursday

Run : – 0:35

  • Warm up :
  • Jog easy for the first 10 minutes, keeping your HR below 65%.
  • Main set :
  • For the next 20 minutes, raise your HR up to 65-70%.
  • Concentrate on relaxed breathing, and try to breathe deeply with your diaphragm instead of shallowly through your chest.
  • Cool down :
  • Bring your HR back down to 60-65% during the remainder of the run.

Daily total > 0:35

Week > to date > 2:25


Friday

Swimming 0:45

  • Warm up :
  • 200 Swimming – 100 – 100 – 200 Swim
  • Main set :
  • 10 x 100 |-§-| 70% with :10 rest; best average
  • While keeping your HR under control, try to hold consistent repeat times throughout the whole set.
  • Cool down :
  • 2 x 150 easy swim, your choice

Daily total > 0:45

Week > to date > 3:10


Saturday

Bike : – 1:05

  • Warm up :
  • 15:00, begin with an easy spin in a high gear and gradually build to 65%.
  • Main set :
  • Hold your HR between 65-70% for the next 40 minutes.
  • Avoid unnecessary stress on your knees by using a gear (or gears) that allows you to spin at 90-95 rpm.
  • Cool down :
  • Allow your HR to come back down to 60-65% for the last 10 minutes and spin at 95-100 rpms.

Daily total > 1:05

Week > to date > 4:15


Sunday

Run : – 0:45

  • Warm up :
  • Jog easy for the first 10 minutes, keeping your HR below 65%.
  • Main set :
  • Hold your HR at 65-70% for the next 30 minutes.
  • Practice perfect running form « proud » posture, relaxed shoulders and avoid heel-striking.
  • Cool down :
  • Jog easy below 65% to the end.

Daily total > 0:45

Week > to date > 5:00

Swimming 1:30 – Bike : – 2:10 – Run : – 1:20 – Total: 5:00

training sport

The Sprint Triathlon plan | Week 06 |

The Sprint Triathlon plan | Week 19 |

Week > 19


Monday

  • Complete recovery day

Tuesday

Swimming 0:45

  • Warm up
  • 400 Swim
  • 12 x 75 w/10, each one is (25 / 25 easy/25 fast)
  • Main set
  • 800 «  »
  • – 1 lap easy, 1 lap fast, 2-2, 3-3, 4-4; and back down:
  • 3-3, 2-2, 1-1
  • – fast laps should be under control |-§-| 85%
  • Cool down
  • 400 Pull |-§-| 70-75%; work on even stroke count and perfect mechanics.
  • Stay relaxed.

Bike : – 1:00

  • Warm up
  • 15:00 warmup spin, gradually increase HR to 70%
  • Main set
  • 8 x 3:30 |-§-| 75-85% w/30 sec recovery
  • #1-4 |-§-| 75%
  • #5-8 allow HR to increase to 85%
  • – you should be pretty tired by the end, but not completely wiped out
  • Cool down
  • Cool down completely, allowing your HR to get back below 50% before stopping

Daily total > 1:45


Wednesday

Run : – 0:50

  • This Run should not feel stressful at any point … the intensity should remain under control
  • and the effort should stay minimal, holding your HR right at 75% throughout
  • 15:00 gradual warmup, bringing your HR up to 70% by the end
  • 6 x (20 sec strides w/1:40 easy jog after each)
  • – stay relaxed and light on your feet. Go straight into:
  • 15:00 «  » Run : – |-§-| 75% intensity
  • – hold an even rhythm and pace throughout
  • Jog easy to the end, letting HR to come down and legs recover.

Bike : – 1:10

  • 20:00 Warm up spin
  • – begin in an easy gear for 2:00, then increase by one gear for 3:00, 4:00, 5:00, and 6:00
  • – bring the intensity up to 75% by the end
  • 2 x 17:30 |-§-| 75% w/2:30 recovery spinning |-§-| 60% after each
  • – it’s ok to substitute a standard distance (i.e. 5 miles) in place of the time interval
  • Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 2:00

Week > to date > 3:45


Thursday

Swimming 0:45

  • Warm up
  • 2 sets of the following:
  • 200 Swim
  • 3 x 50 Kick w/10 sec rest, descend 1-3
  • 2 x 100 Pull w/10s rest: #1 easy, #2 hard
  • Main set
  • 3 x 400 Swimming w/30 sec rest
  • – #1 moderate (75-80%)
  • – #2 mod-hard (85-90%)
  • – #3 hard (90+%)
  • Cool down
  • 6 x 50 on 1:00 – nice, easy recovery

Run : – 1:00

  • Warm up
  • 20:00 jog, progressing gradually to 75% intensity
  • Intermediate set
  • 6 x 20 sec « run-ups » w/40 sec recovery after each
  • Main set
  • 12 x 400 (1 lap, or 1:30) |-§-| 75-85% w/100 (or 30 sec) easy
  • – rather than a typical set of 400s, these should be done at marathon pace, making sure you keep the rest interval consistent in order to help build strength and staying power
  • – it’s a good idea to switch direction after each set of 4 to help balance your form (and help you keep count!)
  • – hold a steady pace throughout and find a sustainable rhythm that you could carry through a race of a half marathon or longer
  • Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:45

Week > to date > 5:30


Friday

Swimming 1:00

  • Warm up
  • 200 Swimming – 200 Kick – 200 Pull – 200 Swim
  • – second Swimming should be faster than the first
  • Main set
  • 4 x 300 Swimming |-§-| 75-80% w/20 sec hold times and effort even, keep stroke stretched out
  • 4 x 200 Pull (ok to use hand paddles) |-§-| 75-80%
  • Cool down
  • 300 continuous swimming, bringing your HR back down slowly

Bike : – 0:50

  • 20:00 Warm up spin, gradually bringing your HR up to 70%
  • 2 x 3:00 Sets
  • – allowing your HR to rise to 75% – staying relaxed
  • – each set consists of:
  • 1:00 in moderate gear, |-§-| 90-95 rpm
  • 1:20 in hard gear, |-§-| 80-85 rpm
  • 40 sec in easy gear, |-§-| 105-110 rpm
  • straight into :
  • 10:00 steady time trial |-§-| 75% intensity (moderate pace)
  • Cool down completely, bringing your HR back down to 50% by the end

Daily total > 1:50

Week > to date > 7:20


Saturday

Bike : – 1:45

  • Use this to guide you whether you are indoors or outside:
  • Indoor alternative:
  • 30:00 (longer) Warm up spin, gradually bringing your HR up to 70% by the end
  • 12 x 20 sec « bursts » w/40 sec recovery
  • Main set :
  • 2 x 7:00 |-§-| 84-88% w/3:00 |-§-| 60% recovery
  • straight into:
  • 20:00 (or 10 miles) |-§-| 75% in a harder gear
  • 20:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : – 0:30

  • Work on getting into a rhythm and 75% effort right away. Pretend you are in
  • your key race’s bike-Run  transition area … change your gear quickly and get out the door.
  • Take a bottle with you and drink every 7-8 minutes as if you were hitting an aid station.
  • Walk for several minutes after, and get in a good, full body stretch as part of your Cool down .

Daily total > 2:15

Week > to date > 9:35


Sunday

Run : – 1:00

  • The effort on this Run  should be harder than a typical long steady distance run, keeping your HR at 70-75% … even let it climb to 80% towards the end.
  • It’s important to finish strong and remain hydrated throughout the entire day’s effort.
  • Cool down and stretch completely afterward.

Daily total > 1:00

Week > to date > 10:35

Swimming 2:30 – Bike : – 4:35 – Run : – 3:20 – Total: 10:35

training sport