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Triathlon Training for Beginners

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16 Week Sprint Programs

 

  Times per week Hours/Week
Swim Bike Run
The Original 13 Week 2 2 2 2.5-4
2x Balanced 2 2 2 2-4
Swim Focused 3 2 2 2.5-4.5
Bike Focused 2 3 2 2.5-5
Run Focused 2 2 3 2.5-4.5
3x Balanced 3 3 3 3.5-6
  • All of these programs assume you can already consistently do the following:
  • 20min Swim | 40min Bike | 20min Run
  • Balanced sports have a short and long training day.
  • 'Focused'  Programs will add another day to help you focus on your weak discipline OR just to do another day in the sport that you like assuming your ok in the others.
  • Focused programs have a medium length workout in the focused sport.
  • 3x has each a short, medium and long training session.
  • OF COURSE, the more you have time to train, the more competitive you will be ALTHOUGH doing each sport 2x/week will definitely allow you to finish comfortably.

20 Week Sprint Programs

 

  Times per week Hours/Week
Swim Bike Run
2x Balanced 2 2 2 2-4
Swim Focused 3 2 2 2.5-4.5
Bike Focused 2 3 2 2.5-5
Run Focused 2 2 3 2.5-4.5
3x Balanced 3 3 3 3.5-6
  • All of these programs assume you can already consistently do the following:
  • 20min Swim | 40min Bike | 20min Run
  • Balanced sports have a short and long training day.
  • 'Focused'  Programs will add another day to help you focus on your weak discipline OR just to do another day in the sport that you like assuming your ok in the others.
  • Focused programs have a medium length workout in the focused sport.
  • 3x has each a short, medium and long training session.
  • OF COURSE, the more you have time to train, the more competitive you will be ALTHOUGH doing each sport 2x/week will definitely allow you to finish comfortably.
  • *An EXTRA month to sustain your max minutes before your race if you have been having problems.*

*No program here or anywhere else is perfect.  Different programs work for different people.  These programs are based on our opinions, research, our personal experiences and others experience.  Please do your homework and look at other programs too (not just ours). 

 

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