8 Week Sprint Triathlon Program - TransitionTimes.com

 

After a base building period of 4-8 weeks

 

Week 1

Monday          OFF

Tuesday         Swim 5 – 10 x 100, 15 seconds rest, alternate easy/fast

                       Run (Track): 4 X 200’s at FA2

Wed               Brick Workout: Bike: 45 minutes EA – FA1 / Run: 30 minutes EA, Strength Training

Thursday       Bike: 50 minutes FA2

Friday            Swim: 4 x 200, 20 seconds rest, negative split each 200, Strength Training

Saturday        Swim: 10 x 50, 15 seconds rest, alternate easy/fast

                       Bike: 60 minutes EA – FA1, technique

Sunday          Run: 50 minutes EA, technique drills in middle of session

 

Week 2          

Monday          OFF

Tuesday         Swim: 5 – 10 x 100, 15 seconds rest, alternate easy/fast

                       Run (Hills): 4 x Hill

Wed               Brick Workout: Bike: 45 minutes EA – FA1 / Run: 35 minutes EA

                       Strength Training

Thursday       Bike: 60 minutes FA2

Friday            Swim: 5 x 200, 20 seconds rest, negative split each 200, Strength Training

Saturday        Swim: 10 x 50, 15 seconds rest, alternate easy/fast

                       Bike: 1.25 hours EA – FA1, technique

Sunday           Run: 55 minutes EA, technique

                       

Week 3          

Monday          OFF

Tuesday          Swim: 5 – 10 x 100, 15 seconds rest, alternate easy/fast

                        Run (Track): 8 x 200 at FA2

Wed                Brick Workout: Bike: 60 minutes EA – FA1 / Run: 40 minutes EA, Strength Training

Thursday        Bike: 60 minutes at FA2

Friday             Swim: 6 x 200, 20 seconds rest, negative split each 200, Strength Training

Saturday         Swim: 10 x 50, 15 seconds rest, alternate easy/fast

                        Bike: 1.5 hours EA – FA1, technique

Sunday           Run: 60 minutes EA – FA1, technique

           

 

Week 4         Recovery week

Monday          OFF

Tuesday          Swim: 5 – 10 x 100, 15 seconds rest, alternate easy/fast

                        Run: 45 minutes FA1

Wed                Brick Workout: Bike: 45 minutes EA – FA1 / Run 30 min EA

                        Strength Training

Thursday        Bike: 60 minutes FA1 - FA2

Friday             Swim: 5 x 300, 15 sec rest, steady easy pace, low rest, Strength Training

Saturday         Bike: 60 minutes EA, technique

Sunday           Run: 55 minutes, technique

 

Week 5

Monday         OFF

Tuesday         Swim: 5 – 10 x 100, 25 seconds rest, alternate easy/fast

                       Run (Hills): 5 x Hill

Wed               Brick Workout: Bike: 60 minutes EA – FA1 / Run: 40 minutes FA1, Strength Training

Thursday       Bike: 60 minutes at FA2

Friday            Swim: 3 x 400, 25 seconds rest, negative split each 400

                       Bike: 45 minutes EA, technique, Strength Training

Saturday        Swim: 10 x 50, 15 x 25; 25 seconds rest, alternate easy/fast

                       Bike: 1.5 hours EA – FA2

Sunday           Run: 1.25 hours EA – FA2, technique

           

Week 6          

Monday         OFF

Tuesday         Swim: 5 – 10 x 100, 25 seconds rest, alternate easy/fast

                       Run (Track): 4 x 400 at FA2

Wed               Brick Workout: Bike: 60 minutes EA – FA1 / Run: 45 minutes FA1, Strength Training

Thursday       Bike: 75 minutes at FA2

Friday            Swim: 4 x 400, 30 seconds rest, negative split each 400

                       Bike: 45 minutes EA, technique, Strength Training

Saturday        Swim: 10 x 50, 20 x 25; 25 seconds rest, alternate easy/fast

                       Bike: 1.75 hours EA – FA2

Sunday           Run: 1.25 hours EA – FA2, technique

           

Week 7          

Monday         OFF

Tuesday         Swim: 5 – 10 x 100, 25 seconds rest

                       Run (Hills): 6 x Hill

Wed               Brick Workout: Bike: 60 minutes EA – FA1 / Run: 50 minutes FA1 , Strength Training

Thursday       Bike: 90 minutes at FA2

Friday            Swim: 2 x 500, 30 seconds rest, first 500 take the first 200 very fast then finish race
                       pace. Second 500 steady at 75% effort.

                       Bike: 45 minutes EA, technique

Saturday        Swim: 10 x 50, 20 x 25; 25 seconds rest, alternate easy/fast

                       Bike: 2 hours EA – FA1

Sunday           Run 1.5 hr EA – FA1, technique

 

Week 8         Taper

Monday          OFF

Tuesday          Swim: 5 – 10 x 100, 45 seconds rest

                        Run: 45 minutes FA2  At the 20 minute mark do 4 X 30 second pick ups at AA with

                        30 second recovery

Wed                Bike: 45 minutes EA – FA1

                        Run: 30 minutes EA – FA1

                        Strength Training

Thursday        Bike: 60 minutes FA2 at the 20 minute mark do 4 X 30 second pick ups at AA with

                        30 second recovery

Friday              Swim: 3 x 300, 45 seconds rest, first 300 easy, second fast and third easy

Saturday         Bike: 1.5 Hours EA – FA1

Sunday           Run: 60 minutes EA – FA1

 

Week 9       Taper

Monday         OFF

Tuesday         Swim: 3 x 100, 45 seconds rest, fast, easy and fast

Wed               Bike: 30 min EA mix in 3 segments (less than 30 sec) at AA with full recovery

                       Run: 20 min EA mix in 3 segments (less than 1 minute segments) at AA with

                       full recovery

Thursday       Bike: 45 minutes EA

Friday            Swim: 3 X 100 with 30 seconds rest at race pace and then 4 X 25 sprints with

                       30 seconds rest

Saturday        OFF

Sunday           Race: .5 mi S/15 mi B/3.1 mi R (approx. Sprint distances vary)

 

EA = easy aerobic/ easy pace(40-60% of max heart rate or of maximum perceived effort)

FA1 = fast aerobic/ Moderate pace (60-75% of max heart rate or of maximum perceived effort)

FA2= faster aerobic/ fast pace (75-90% of max heart rate or of maximum perceived effort)

AA = anaerobic/ very fast pace (85 – 100% of maximum perceived effort)

 

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