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Sprint Triathlon
LEVEL 1
12 Weeks
4 Workouts/Week
2018-07-23 – 2018-10-14
Week 1
2018- Rest Day Take the day o to recover from your rst couple of days. You might not feel as though
07-25 you need it, but the goal is to be consistent. Taking recovery before you feel you need it
will help with consistency. Do some light stretching or get a massage if you can.
2018- Rest Day Take the day o to recover from your week. Ideally on this day but it can be moved if it
07-29 works better to t into your week. Do some light stretching or get a massage if you can.
Week 2
2018- W02D1- • Swim with a little bit of back stroke, Z1, 200m.
07-30 Steady • Kick, Z1, 50m. Rest, 10 seconds. Repeat 2 times.
Swim • Swim or pull, Z2, 200m. Rest, 20 seconds. Repeat 4 times.
• Swim, Z1, 200m.
• Count your strokes on every 3rd 50m of your 200s and aim to reduce the amount of
strokes you take in subsequent sessions.
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 2/15
7/30/2018 Garmin Connect
2018- W02D6a- • Bike, Z1, 35 minutes. Bike, Z2, 10 minutes. Repeat 2 times.
08-04 Bike/Run • Cool down, 5 to 10 minutes.
Brick • Stretch.
• Ride on hilly terrain. Don't worry if HR exceeds prescribed zone on hills. Stay in seat
over any hills and pedal smoothly. Aim for 30 to 50 carbs per hour.
• Straight o bike into the run.
2018- Rest Day Ideally take the day o here, but you can move this day o to another day in the week if
08-05 it ts your schedule better. Try not to do back-to-back hard sessions if you can avoid it.
Work on your nutrition especially your recovery. After a hard or long session where you
need to take in both carbs and protein within 30 minutes of nishing.
Week 3
2018- Rest Day If you are feeling tired take the day o here. Otherwise, work on your weakest dicipline:
08-09 Easy Run 20 or Easy Bike 50 or Steady Swim 1.3. Work on technique. Don'tworry about
speed, just get some extra miles in on your weakest sport.
2018- Rest Day How old are the shoes you are running in? A common cause of injury is running in
08-10 shoes that have lost their spring or support due to age or use. If your shoes are more
that a year old, or if you have been doing a lot of running in the past six months, it
might be worth getting a new pair.
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 3/15
7/30/2018 Garmin Connect
2018- W03D6a- • Bike, Z1, 90 RPM, 5 minutes.
08-11 Bike/Run • Bike, Z1, 80 RPM, 5 minutes.
Brick • Bike, Z1, 95 RPM, 25 minutes.
• Bike, very easy pace, 5 minutes.
• Remember to hydrate during the session.
• Straight o the bike into the run.
2018- W03D7- • Swim in open water to start getting used to that environment.
08-12 Steady • Swim, Z1, 5 minutes
OW • Swim, breathe bilaterally if you can, Z2, 8 minutes. Recovery, 2 minutes. Repeat 2
Swim times.
• Swim and kick, Z1, 5 minutes.
• Nice and relaxed. Enjoy!
Week 4
2018- Rest This week is a recovery and testing week. Make the most of some easier sessions and
08-13 Day days o to get mentally ready for the next few weeks of hard work.
2018- Rest Do some light stretching or go to a yoga class if you can. Get your bike serviced if you
08-15 Day haven't had it done for a while.
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 4/15
7/30/2018 Garmin Connect
2018- W04D5- • Bike, Z1, 90 RPM, 5 minutes.
08-17 Easy • Bike, Z1, 80 RPM, 5 minutes.
Bike • Bike, Z1, 90 to 95 RPM, 35 minutes.
• Bike, very easy pace, 5 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
• Can do this on road or turbo. Focus on smooth pedaling. This will help your legs recover
from yesterday's hard run.
2018- Rest Ideally take the day o here, but you can move this day o to another day in the week if it
08-19 Day ts your schedule better. Try not to do back-to-back hard sessions if you can avoid it.
Work on your nutrition especially your recovery after a hard or long session where you
need to take in both carbs and protein within 30 minutes of nishing.
Week 5
2018- W05D1- • Kick/pull/swim mix, Z1, 100m. Rest, 10 seconds. Repeat 3 times.
08-20 Steady • Swim, Z2, 400m. Rest, 30 seconds. Repeat 3 times.
Swim • Free and back mix, Z1, 200m.
• Focus on your form as you get tired.
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 5/15
7/30/2018 Garmin Connect
2018- Rest How comfortable are you on the bike? People spend thousands on buying a bike, then
08-23 Day never get it tted properly. It's a worthwhile investment. Not only will it help you to be
more comfortable and e cient on the bike, it will also help your running because you
won't get o the bike as fatigued.
2018- W05D6- • Bike, Z1, 45 minutes. Bike, Z2, 15 minutes. Repeat 2 times.
08-25 Long • Cool down, 5 to 10 minutes.
Bike • Stretch.
• Ride on hilly terrain. Don't worry if HR exceeds prescribed zone on hills. Stay in seat
over any hills and pedal smoothly.
Week 6
2018- Rest Day Update your training diary today if you've not done it for a while. It's good to add
08-27 comments about how you felt and the conditions when you were training to give a bit
more insight into how you are coping with the training.
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 6/15
7/30/2018 Garmin Connect
2018- W06D4- • Bike, Z1, 90 RPM, 20 minutes. Bike, Z2, 75 RPM, 10 minutes. Repeat 3 times.
08-30 Hilly Bike • Cool down, 5 to 10 minutes.
• Stretch.
• Ride on hilly terrain. Don't worry if HR exceeds prescribed zone on hills. Stay in seat
over any hills and pedal smoothly.
2018- Rest Day If you are feeling tired take the day o here, otherwise work on your weakest dicipline:
09-02 Easy Run 20 or Easy Bike 50 or Steady Swim 1.3. Work on technique. Don't worry about
speed, just get some extra miles in on your weakest sport. Congratulations! You're half
way through your preparation. Aim to continue being consistent with your training.
Week 7
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 7/15
7/30/2018 Garmin Connect
2018- W07D2- • Run, Z1, 5 minutes.
09-04 Fartlek • Run, Z2, 4 minutes.
• Run, Z3, 3 minutes.
• Recovery jog, 2 minutes.
• Run, Z3, 2 minutes. Run, Z1, 1 minute. Run, Z4, 1 minute. Run, Z1, 1 minute. Repeat 4
times.
• Run, Z1, 6 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
• Make sure you've got your recovery nutrition in place before you start this one.
2018- Rest Ideally take the day o here, but you can move this day o to another day in the week if it
09-05 Day ts your schedule better. Try not to do back-to-back hard sessions if you can avoid it.
2018- W07D4- • Bike, Z1, 90 RPM, 20 minutes. Bike, Z2, 75 RPM, 10 minutes. Repeat 3 times.
09-06 Hilly • Cool down, 5 to 10 minutes.
Bike • Stretch.
• Ride on hilly terrain. Don't worry if HR exceeds prescribed zone on hills. Stay in seat
over any hills and pedal smoothly. Remember to hydrate and fuel during the ride.
Week 8
2018- Rest This week is a recovery and testing week, so take it easy and enjoy some easier sessions.
09-10 Day
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 8/15
7/30/2018 Garmin Connect
2018- Rest Do some light stretching or get a massage if you can.
09-11 Day
2018- Rest If you are feeling tired take the day o here, otherwise work on your weakest dicipline:
09-14 Day Easy Run 20 or Easy Bike 50 or Steady Swim 1.3. Work on technique. Don't worry about
speed, just get some extra miles in on your weakest sport.
Week 9
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 9/15
7/30/2018 Garmin Connect
2018- W09D1- • Swim, free and back, Z1, 200m.
09-17 Tempo • Swim, drill, Z1, 50m. Rest, 10 seconds.
Swim • Swim, Z1, 50m. Rest, 15 seconds.
• Swim, Z2, 50m. Rest, 15 seconds.
• Swim, Z3, 50m. Rest, 15 seconds.
• Swim, Z4, 50m. Rest, 15 seconds.
• Swim, Z3, 800m. Rest, 30 seconds. Practice your pacing for your race. Visualize
yourself swimming in the event.
• Swim, free and back, Z1, 200m.
2018- Rest Day Ideally take the day o here, but you can move this day o to another day in the week
09-18 if it ts your schedule better. Try not to do back-to-back hard sessions if you can avoid
it.
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 10/15
7/30/2018 Garmin Connect
2018- W09D6b- • Run, Z3, 3km.
09-22 Tempo • Run, Z1, 10 minutes.
Run • Cool down, 5 to 10 minutes.
• Stretch.
• Use this session to practice pacing for the race. Use your race kit.
Week 10
2018- Rest Day Enjoy a bit of sleeping in and do some light stretching or yoga in the evening. Book
09-27 your bike in to be serviced now, so it's not a last minute rush before you race.
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 11/15
7/30/2018 Garmin Connect
2018- W10D5- • Swim, free and back, Z1, 200m.
09-28 Tempo • Swim, drill, Z1, 50m. Rest, 10 seconds.
Swim • Swim, Z1, 50m. Rest, 15 seconds.
• Swim, Z2, 50m. Rest, 15 seconds.
• Swim, Z3, 50m. Rest, 15 seconds.
• Swim, Z4, 50m. Rest, 15 seconds.
• Swim, Z3, 800m. Rest, 30 seconds. Practice your pacing for your race. Visualize
yourself swimming in the event.
• Swim, free and back, Z1, 200m.
2018- W10D6a- • Bike, Z1, 35 minutes. Bike, Z2, 10 minutes. Repeat 2 times.
09-29 Bike/Run • Cool down, 5 to 10 minutes.
Brick • Stretch.
• Ride on hilly terrain. Don't worry if HR exceeds prescribed zone on hills. Aim for 30
to 50 carbs per hour.
• Straight o the bike into the run.
Week 11
2018- Rest Day Take the day o if you are tired, or work on your weakest discipline: Easy Run 20 or Easy
10-03 Bike 50 or Steady Swim 1.3. Work on technique. Don't worry about speed, just get some
extra miles in on your weakest sport.
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 12/15
7/30/2018 Garmin Connect
2018- W11D4- • Bike, Z1, 85 RPM, 5 minutes.
10-04 Hard • Bike, Z2, 90 RPM, 5 minutes.
Bike • Bike, Z3, 95 RPM, 5 minutes.
• Bike, Z1, 5 minutes.
• Bike, Z4, 95 RPM, 3 minutes. Bike, Z1, 85 RPM, 2 minutes. Bike, Z5, 100 RPM, 30
seconds. Bike, Z1, 85 RPM, 2 minutes. Repeat 4 times.
• Bike, Z1, 90 RPM, 5 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
2018- W11D6a- • Bike, Z1, 35 minutes. Bike, Z2, 10 minutes. Repeat 2 times.
10-06 Bike/Run • Cool down, 5 to 10 minutes.
Brick • Stretch.
• Ride on hilly terrain. Don't worry if HR exceeds prescribed zone on hills. Stay in seat
over any hills and pedal smoothly. Aim for 30 to 50 carbs per hour.
• Straight o the bike into the run.
2018- Rest Day Congratulations! All of the hard work is done now. Start to do some visualization of your
10-07 race to mentally prepare.
Week 12
2018- Rest Day Get a massage here, but only if you have been getting them regularly. Otherwise some
10-09 light stretching. Write out a timeline from the evening before the race up to race start so
you are clear about what you are doing and where you need to be. Refer to the race
website or info you have received.
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 13/15
7/30/2018 Garmin Connect
2018- W12D3- • Bike, Z1, 85 RPM, 3 minutes.
10-10 Hard • Bike, Z2, 90 RPM, 3 minutes.
Bike • Bike, Z3, 95 RPM, 5 minutes.
• Bike, Z1, 3 minutes.
• Run, Z5, 95 RPM, 2 minutes. Bike, Z4, 85 RPM, 1 minute. Bike, Z5, 100 RPM, 30 seconds.
Bike, Z4, 85 RPM, 2 minutes. Repeat 2 times.
• Bike, Z1, 90 RPM, 5 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
2018- Rest Day Start organizing your race kit and put it in one place or in the bag you will take to the
10-11 race. Take spares of essential equipment like goggles, shoe laces, inner tubes and a tire.
Created by
Triathlon Perfomance Solutions
Ben Bright was the Great Britain Men's Olympic Triathlon coach for the 2012 Games. He is also a former
Olympic triathlete (Sydney 2000) who has coached world champion and Olympic triathletes. His business,
Triathlon Performance Solutions, provides coaching and training camps for athletes of all ages who are
serious about maximizing their potential.
The information, advice, and training plans on this website are for educational purposes only. Before making any changes to
your exercise habits and before implementing any information or training plans on this website, you should consult your
physician. If you follow the advice or training plans on this website, then you do so at your own risk. Garmin will not be
responsible for any injuries or other health problems that you may su er if you follow the advice or training plans on this
website.
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 14/15
7/30/2018 Garmin Connect
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 15/15