Our 12-week training program is designed to satisfy the athlete who is new to triathlon or still learning. This program is for the Sprint distance, being a 750m swim, 20km bike and 5km run.
As a prerequisite to this program you should be able to swim 200m non-stop, cycle for 30 min and run easy for 10 min (doesn’t need to be one after the other). This program assumes you have very limited knowledge and little and / or no experience with triathlon. The aim is to get you ready for your first sprint distance race 12 weeks from now.
This program will get you home.
- 12 week targeted program structured into base, build, peak and race week training blocks.
- Target training zones (workout intensity levels) and specific goals for each session.
- Race simulation practice.
- Equipment guidelines including details of essential equipment for swim, bike and run training.
- Access to video training drills.
- Pre race guidelines.
- Training and nutrition advice.
- Access to private Facebook training group.
Understanding six phases of training.
Understanding the four principles of training
Introduction to Strava, Garmin and TrainerRoad
A full race day checklist
Your triathlon shopping list
As a prerequisite to this program you should be able to swim 200m non-stop, cycle for 30 min and run easy for 10 min (doesn’t need to be one after the other). This program assumes you have very limited knowledge and little and / or no experience with triathlon. The aim is to get you ready for your first sprint distance race 12 weeks from now. This program will get you home.
You have 2 swims, 3 runs and 3 bikes. In week 5 we introduce your first brick run and in week 7 we introduce open water swimming. In week 9 you have race simulation. Our program aims to build aerobic endurance, strength and power before focusing on speed with a strong emphasis on form and technique in the early stages. During the early part of the program easy, aerobic runs can be replaced by walking. Each session is delivered in time, rarely distance. We want focus on time spent training, not distance covered. Week 1 has you training 2.5 hours per week with a gradual increase in volume. By Week 11 expect approximately 5 – 6 hours per week in total.
Advanced training relies on power, number crunching, heart rate zoning and base line testing etc. We have steered away from this so your program relies on your rate of perceived exertion (RPE) and we use words such as easy, moderate and hard to identify the level of effort required.
The 12 Week training program is set up into training blocks. The first 4-week training block is called Base 1. The second training block is called Base 2, followed by a 2-week Build phase. Week 11 is Peak and Week 12 is Taper/Race week. Every fourth week is a recovery where volume remains similar, but intensity is reduced.
Every session is designed with an in-built purpose, easy to follow instructions and our glossary of terms eliminates any confusion.
In the event of wet weather you can replicate road rides and runs with wind trainer or treadmill sessions.