Sprint, Basic 12 Week - RPE Based Training Plan
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- Week 1Expand
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 15m
- Run Base
- Endurance
- 15
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 18m
- Distance: 600.00 yards
- Pacing
- Endurance
- 18
- 600
- Swim 12 laps (24 lengths) of the pool. Take a break if necessary.
- Time: 45m
- Bike Base
- Endurance
- 45
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 35m
- Distance: 800.00 yards
- Easy
- 35
- 800
- Swim 16 laps (32 lengths) of the pool. Take a break if necessary.
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 35m
- Distance: 600.00 yards
- Form Swim
- Easy
- 35
- 600
- Swim 2 laps (4 lengths), and take a 1 minute break. Do this 5 more times for a total of 600 yards.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 25m
- Run Base
- Endurance
- 25
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Week 2Expand
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 35m
- Distance: 800.00 yards
- Pacing
- Easy
- 35
- 800
- Swim 4 laps (8 lengths), and take a 1 minute break. Do this 3 more times for a total of 800 yards.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 25m
- Run Base
- Endurance
- 25
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1200.00 yards
- Easy
- 45
- 1200
- Swim 4 laps (8 lengths), and take a 1 minute break. Do this 5 more times for a total of 1200 yards.
- Time: 45m
- Bike Base
- Endurance
- 45
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 45m
- Distance: 1400.00 yards
- Form Swim
- Easy
- 45
- 1400
- Swim 4 laps (8 lengths), and take a 1 minute break. Do this 6 more times for a total of 1400 yards.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 35m
- Run Base
- Endurance
- 35
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Week 3Expand
- Time: 30m
- Trainer
- Efficiency
- 30
- WU: 15'
- MS: 3' at a fast cadence. 2' at a very fast cadence. 1' at the fastest cadence you can handle.
- CD: 10'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 15m
- Run Base
- Endurance
- 15
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1600.00 yards
- Pacing
- Easy
- 45
- 1600
- Swim 4 laps (8 lengths), and take a 1 minute break. Do this 7 more times for a total of 1600 yards.
- Time: 45m
- Bike Base
- Endurance
- 45
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1400.00 yards
- Easy
- 45
- 1400
- Swim 4 laps (8 lengths), and take a 1 minute break. Do this 6 more times for a total of 1400 yards.
- Time: 45m
- Bike Strength
- Strength
- 45
- 45' ride on a hilly course. Push the uphills and recover on the downhills. Effort on the uphills can hit at an RPE of 7-8. Keep RPE at 5-6 out of 10 otherwise.
- Time: 30m
- Distance: 1400.00 yards
- Form Swim
- Form
- 30
- 1400
- WU: 200 easy.
- Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 25m
- Run Base
- Endurance
- 25
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Week 4Expand
- Time: 30m
- Trainer
- Efficiency
- 30
- WU: 10'
- MS: 4' at a fast cadence. 3' at a very fast cadence. 2' at the fastest cadence you can handle.
- CD: 10'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE100
- Time: 25m
- Run Base
- Endurance
- 25
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 900.00 yards
- Pacing
- Easy
- 45
- 900
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 6 x 50 on 30" rest. This means 50 yards sprint, 6x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: Then swim 100 yards easy cool down.
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 30m
- Run Base
- Endurance
- 30
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1200.00 yards
- Easy
- 45
- 1200
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 12 x 50 on 30" rest. This means 50 yards sprint, 12x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: Then swim 100 yards easy cool down.
- Time: 45m
- Bike Strength
- Strength
- 45
- 45' ride on a hilly course. Push the uphills and recover on the downhills. Effort on the uphills can hit at an RPE of 7-8. Keep RPE at 5-6 out of 10 otherwise.
- Time: 30m
- Distance: 1500.00 yards
- Form Swim
- Form
- 30
- 1500
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 40m
- Run Base
- Endurance
- 40
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Week 5Expand
- Time: 35m
- Trainer
- Efficiency
- 35
- WU: 10'
- MS: 8' at a fast cadence. 4' at a very fast cadence. 2 'at the fastest cadence you can handle.
- CD: 10'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 25m
- Run Base
- Endurance
- 25
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1200.00 yards
- Pacing
- Easy
- 45
- 1200
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 12 x 50 on 30" rest. This means 50 yards sprint, 12x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: Then swim 100 yards easy cool down.
- Time: 45m
- Bike Hill Repeats
- Strength
- 45
- WU: 15'
- MS: 4x2' up a hill at 65-70 RPMS. Recover on the downhills. Effort on the uphills can hit at an RPE of 7-8. Keep RPE at 5-6 out of 10 otherwise.
- CD: 15'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 30m
- Run Base
- Endurance
- 30
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1100.00 yards
- Easy
- 45
- 1100
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: Then swim 100 yards easy cool down.
- Time: 1h 00m
- Bike Strength
- Strength
- 60
- 60' ride on a hilly course. Push the uphills and recover on the downhills. Effort on the uphills can hit at an RPE of 7-8. Keep RPE at 5-6 out of 10 otherwise.
- Time: 30m
- Distance: 1800.00 yards
- Form Swim
- Form
- 30
- 1800
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 40m
- Run Base
- Endurance
- 40
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Week 6Expand
- Time: 40m
- Trainer
- Isolated Leg Training (ILT)
- 40
- WU: 10'
- MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this up to a fast cadence, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. You may start out being able to only hold a quick cadence but over time your cadence will increase. Hang in there!
- CD: 10'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 2000.00 yards
- Pacing
- Form
- 45
- 2000
- WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
- MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
- CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
- Time: 1h 00m
- Bike Hill Repeats
- Strength
- 60
- WU: 15'
- MS: Then 6x2' up a hill at 65-70 RPMS. Recover on the downhills. Effort on the uphills can hit at an RPE of 7-8. Keep RPE at 5-6 out of 10 otherwise.
- CD: 15'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1100.00 yards
- Easy
- 45
- 1100
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: Then swim 100 yards easy cool down.
- Time: 45m
- Bike Strength
- Strength
- 45
- 45' ride on a hilly course. Push the uphills and recover on the downhills. Effort on the uphills can hit at an RPE of 7-8. Keep RPE at 5-6 out of 10 otherwise.
- Time: 30m
- Distance: 1800.00 yards
- Form Swim
- Form
- 30
- 1800
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 45m
- Run Hill Repeats
- Strength
- 45
- WU: 15'
- MS: Then run 4x2' up a hill. Effort on the uphills can hit at an RPE of 7-8. Recover on the donwhills. Keep RPE at 5-6 out of 10 otherwise.
- CD: 15'
- Stretch when done and add in Core 1, 2 or 3.
- Week 7Expand
- Time: 30m
- Trainer
- High RPM Spin
- 30
- WU: 10'
- MS: 10' at a very fast cadence
- CD: 10'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 15m
- Run Base
- Endurance
- 15
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Distance: 1500.00 yards
- Pacing
- Form
- 30
- 1500
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 1h 00m
- Bike Hill Repeats
- Strength
- 60
- WU: 15'
- MS: Then 8x2' up a hill at 65-70 RPMS. Recover on the downhills. Effort on the uphills can hit RPE of 7/8. Keep effort at 5-6 RPE out of 10 otherwise.
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 35m
- Distance: 800.00 yards
- Easy
- 35
- 800
- Swim 16 laps (32 lengths) of the pool. Take a break if necessary.
- Time: 1h 15m
- Bike Base
- Endurance
- 75
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 45m
- Distance: 1400.00 yards
- Form Swim
- Assess Fitness
- 45
- 1400
- WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
- MS: 500 yd TT (time trial) for time.
- CD: 300
- T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500 yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 25m
- Run Base
- Endurance
- 25
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Week 8Expand
- Time: 35m
- Trainer
- High RPM Spin
- 35
- WU: 10'
- MS: 15' at a very fast cadence
- CD: 10'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 40m
- Run Base
- Endurance
- 40
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 40m
- Distance: 2000.00 meters
- Pacing
- LT
- 40
- 2000
- WU: 400 swim then 6x50 on 15" rest.
- MS: 10x100 @T-pace +3". Your rest is 15".
- CD: 300 easy.
- Time: 50m
- Bike Hill Repeats
- Strength
- 50
- WU: 15'
- MS: Then 10x2' up a hill at 65-70 RPMS. Recover on the downhills. Effort on the uphills can hit RPE of 7/8. Keep Effort at 5-6 RPE out of 10 otherwise.
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 30m
- Run Base
- Endurance
- 30
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Distance: 1800.00 meters
- Form
- 30
- 1800
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 1h 00m
- Bike Strength
- Strength
- 60
- 60' ride on a hilly course. Push the uphills and recover on the downhills. Effort on the uphills can hit RPE of 7/8. Keep Effort at 5-6 RPE out of 10 otherwise.
- Time: 45m
- Distance: 1100.00 yards
- Form Swim
- Easy
- 45
- 1100
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: Then swim 100 yards easy cool down.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 40m
- Speed
- Strength
- 40
- WU: 10' includes 4x20" strides.
- MS: Then 20' tempo run at RPE of 8/9 or 5k could be substituted.
- CD: 10' CD. Stretch when done and add in Core 1, 2 or 3.
- Week 9Expand
- Time: 40m
- Trainer
- High RPM Spin
- 40
- WU: 10'
- MS: 20' at a very fast cadence
- CD: 10'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1800.00 yards
- Pacing
- Speed/Taper
- 45
- 1800
- WU: 300 & 6x50 on 10" rest.
- MS: 10x100 on 20" rest.
- CD: 200.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 35m
- Distance: 800.00 yards
- Easy
- 35
- 800
- Swim 16 laps (32 lengths) of the pool. Take a break if necessary.
- Time: 45m
- Distance: 1400.00 yards
- Form Swim
- Assess Fitness
- 45
- 1400
- WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
- MS: 500 yd TT (time trial) for time.
- CD: 300
- T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500 yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100
- Time: 30m
- Strength
- Race Specific Prep
- 30
- After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick.
- Time: 25m
- Strength
- Race Day Specific
- 25
- Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 10-12 minutes.
- Week 10Expand
- Time: 40m
- Big Gear
- Power
- 40
- WU: 5'
- MS: 10x1' sprints - start standing and then sit, with 2' recovery.
- CD: 5'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 45m
- Run Base
- Endurance
- 45
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 40m
- Distance: 2200.00 yards
- Pacing
- LT
- 40
- 2200
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- Time: 30m
- Run Base
- Endurance
- 30
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1000.00 yards
- Easy
- 45
- 1000
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 8 x 50 on 30" rest. This means 50 yards sprint, 8x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: Then swim 100 yards easy cool down.
- Time: 1h 15m
- Bike Base
- Endurance
- 75
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 30m
- Distance: 1500.00 yards
- Form Swim
- Form
- 30
- 1500
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 40m
- Run Base
- Endurance
- 40
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Week 11Expand
- Time: 30m
- Trainer
- Efficiency
- 30
- WU: 10'
- MS: 4' at a fast cadence. 3' at a very fast cadence. 2 'at the fastest cadence you can handle.
- CD: 10'
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 35m
- Distance: 800.00 yards
- Pacing
- Easy
- 35
- 800
- Swim 16 laps (32 lengths) of the pool. Take a break if necessary.
- Time: 45m
- Bike Hill Repeats
- Strength
- 45
- WU: 15'
- MS: Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. Effort on the uphills can hit RPE of 7/8. Keep Effort at 5-6 RPE out of 10 otherwise.
- CD: 15'
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1000.00 yards
- Easy
- 45
- 1000
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 8 x 50 on 30" rest. This means 50 yards sprint, 8x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: Then swim 100 yards easy cool down.
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1100.00 yards
- Form Swim
- Easy
- 45
- 1100
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: Then swim 100 yards easy cool down.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Week 12Expand
- Time: 30m
- Recovery
- Very Easy
- 30
- Easy spin for in small chain ring.
- Time: 30m
- Distance: 1500.00 yards
- Easy swim
- Recovery
- 30
- 1500
- WU: 500
- MS: 500 pull w/paddles. 10x50 on 20" rest. Swim easy and focus on form.
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 20m
- Bike Base
- Endurance
- 20
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 25m
- Distance: 1200.00 meters
- Easy swim
- Endurance
- 25
- 1200
- Easy 1.2k straight swim.
- Race Day
- Sprint
- 75
- Warm up for 10' before the race.
- -Make sure your bike is shifting properly and nothing is loose or rattling.
- -Check tire pressure and set your bike in the right gear for the start of the race.
- Take the first few miles out easy, and ease into the ride. Remember to eat/drink during the ride.
- Race Day
- Sprint
- 40
- Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.
- Race Day
- Sprint
- 25
- 1000
- Warm up for 10' and race a .5k - (warm up for at least 500 yds) - if you can - throw in a few 50s - just to get your effort up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!
Day 1 | Print Day |
Day 2 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 3 | Print Day |
Day 4 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 5 | Print Day |
Day 6 | Print Day |
Day 7 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 8 | Print Day |
Day 9 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 10 | Print Day |
Day 11 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 12 | Print Day |
Day 13 | Print Day |
Day 14 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 15 | Print Day |
Day 16 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 17 | Print Day |
Day 18 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 19 | Print Day |
Day 20 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 21 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 22 | Print Day |
Day 23 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 24 | Print Day |
Day 25 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 26 | Print Day |
Day 27 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 28 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 29 | Print Day |
Day 30 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 31 | Print Day |
Day 32 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 33 | Print Day |
Day 34 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 35 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 36 | Print Day |
Day 37 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.
Day 38 | Print Day |
Day 39 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 40 | Print Day |
Day 41 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 42 | Print Day |
Day 43 | Print Day |
Day 44 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 45 | Print Day |
Day 46 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 47 | Print Day |
Day 48 | Print Day |
Day 49 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 50 | Print Day |
Day 51 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 52 | Print Day |
Day 53 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 54 | Print Day |
Day 55 | Print Day |
Day 56 | Print Day |
Day 57 | Print Day |
Day 58 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 59 | Print Day |
Day 60 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 61 | Print Day |
Day 62 | Print Day |
Day 63 | Print Day |
Day 64 | Print Day |
Day 65 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 66 | Print Day |
Day 67 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 68 | Print Day |
Day 69 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 70 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 71 | Print Day |
Day 72 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 73 | Print Day |
Day 74 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 75 | Print Day |
Day 76 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 77 | Print Day |
Day 78 | Print Day |
Day 79 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Day 80 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 81 | Print Day |
Day 82 | Print Day |
Day 83 | Print Day |
Day 84 | Print Day |
Wk #1 | Monday 30m 45m | Tuesday 15m 18m 600 Yd | Wednesday 45m 45m | Thursday 20m 35m 800 Yd | Friday | Saturday 1h 00m 35m 600 Yd | Sunday 30m 25m | Week Total 1h 28m 2000 Yd 2h 45m 1h 00m 1h 30m |
Wk #2 | Monday 30m 45m | Tuesday 20m 35m 800 Yd | Wednesday 30m 45m | Thursday 25m 45m 1200 Yd | Friday | Saturday 45m 45m 1400 Yd | Sunday 30m 35m | Week Total 2h 05m 3400 Yd 2h 15m 1h 20m 1h 30m |
Wk #3 | Monday 30m 45m | Tuesday 15m 45m 1600 Yd | Wednesday 45m 45m | Thursday 20m 45m 1400 Yd | Friday | Saturday 45m 30m 1400 Yd | Sunday 30m 25m | Week Total 2h 00m 4400 Yd 2h 30m 1h 00m 1h 30m |
Wk #4 | Monday 30m 45m | Tuesday 25m 45m 900 Yd | Wednesday 1h 00m 45m | Thursday 30m 45m 1200 Yd | Friday | Saturday 45m 30m 1500 Yd | Sunday 30m 40m | Week Total 2h 00m 3600 Yd 2h 45m 1h 35m 1h 30m |
Month 1 totals
Wk #5 | Monday 35m 45m | Tuesday 25m 45m 1200 Yd | Wednesday 45m 45m | Thursday 30m 45m 1100 Yd | Friday | Saturday 1h 00m 30m 1800 Yd | Sunday 30m 40m | Week Total 2h 00m 4100 Yd 2h 50m 1h 35m 1h 30m |
Wk #6 | Monday 40m 45m | Tuesday 20m 45m 2000 Yd | Wednesday 1h 00m 45m | Thursday 20m 45m 1100 Yd | Friday | Saturday 45m 30m 1800 Yd | Sunday 45m | Week Total 2h 00m 4900 Yd 2h 25m 1h 25m 1h 30m |
Wk #7 | Monday 30m 1h 15m | Tuesday 15m 30m 1500 Yd | Wednesday 1h 00m 1h 15m | Thursday 20m 35m 800 Yd | Friday | Saturday 1h 15m 45m 1400 Yd | Sunday 30m 25m | Week Total 1h 50m 3700 Yd 3h 15m 1h 00m 2h 30m |
Wk #8 | Monday 35m 1h 15m | Tuesday 40m 40m 2000 M | Wednesday 50m 1h 15m | Thursday 30m 30m 1800 M | Friday | Saturday 1h 00m 45m 1100 Yd | Sunday 30m 40m | Week Total 1h 55m 4900 Yd 2h 55m 1h 50m 2h 30m |
Month 2 totals
Wk #9 | Monday 40m 1h 15m | Tuesday 20m 45m 1800 Yd | Wednesday 30m 1h 15m | Thursday 20m 35m 800 Yd | Friday | Saturday 45m 1400 Yd | Sunday 30m 25m | Week Total 2h 05m 4000 Yd 1h 40m 1h 05m 2h 30m |
Wk #10 | Monday 40m 1h 15m | Tuesday 45m 40m 2200 Yd | Wednesday 30m 1h 15m | Thursday 30m 45m 1000 Yd | Friday | Saturday 1h 15m 30m 1500 Yd | Sunday 30m 40m | Week Total 1h 55m 4700 Yd 2h 55m 1h 55m 2h 30m |
Wk #11 | Monday 30m | Tuesday 20m 35m 800 Yd | Wednesday 45m | Thursday 20m 45m 1000 Yd | Friday | Saturday 20m 45m 1100 Yd | Sunday 30m | Week Total 2h 05m 2900 Yd 1h 45m 1h 00m |
Wk #12 | Monday | Tuesday 30m 30m 1500 Yd | Wednesday 20m | Thursday | Friday 20m | Saturday 25m 1200 M | Sunday | Week Total 55m 2700 Yd 50m 20m |
Print Basic Sprint Triathlon Training Plan by RPE Zones - 12 Week
Who is the plan for?
This program should be used for an athlete who is coming off a season where:
They have already completed a sprint race
They have a strong swim or run background
They have trained for at last 12 weeks prior to starting this program for at least 6 hours per week
A combination of #3 and #1 or #2
This program is a basic plan to get you to complete a sprint distance triathlon with the confidence that you can complete the race without difficulty.
The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. The maximum trisports volume is around 7 hours toward the end of the 12 weeks and most of the weeks are around 5-6 hours with some lower volumes thrown in there in the beginning and toward your race at the end.This program can also be used to lead you into the D3 12 week Olympic Distance plan.
Plan schedule
Background requirements
You should be able to swim at least 600 yards in a workout. You should be able to bike at least one hour, and run at least 15 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.
Rate of perceived exertion (RPE) training
This plan uses RPE zones for intensity specific training. See 'Related Links' at bottom for testing protocol and how to determine and setup your RPE zones.
If you already excel in one of the sports
If you have a swimming background and you want to add distance or repetitions to the workouts, you are more than welcome to do that.
If you have a cycling or running background and feel the need to add volume to the program, you are welcome to do that as well.
If you are deficient in the sports
On the opposite extreme if you feel as though you need help in one area or the other, you may want to drop a workout that you are strong in, and add an extra where you are weaker. If you feel the need to add a swim lesson in place of a swim workout on the schedule, by all means take the swim lesson and don’t feel the need to make up the missed swim workout.
If you can complete both the swim and bike workouts, but you are a weak runner and you need to use a walk/run plan that is perfectly ok. I have many runners who use an 8/2 method. This is where the athlete runs for 8 minutes and walks for 2, getting their RPE back down. I have had marathoners use this method that run in the 3:00 range for 26.2 miles, so don’t feel like you are less of a runner if you use this method.
Weight Training and Core Strength
The program that I am using this time around is adapted from The Training Bible and has been tweaked to include some exercises that I think are important. The program should be fairly balanced between core and strength training. You will be using AA1 to AA4 for this program.
Good Luck in your Sprint Distance Triathlon!
Train Smart,
Mike Ricci
www.D3Multisport.com
USAT Level II Coach
USAC Expert Coach
Author
mikericci
Author
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