beginnertriathlete.com Sprint Training Program
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Week: |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Total |
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1 |
Swim-15 |
Off |
Bike-35 |
Run-20 |
Swim-30 |
Off |
Bike-40 |
160 |
|
Run-20 |
|
|
|
|
|
|
|
|
2 |
Swim-20 |
Off |
Bike-35 |
Run-20 |
Swim-30 |
Off |
Bike-45 |
175 |
|
Run-25 |
|
|
|
|
|
|
|
|
3 |
Swim-20 |
Off |
Bike-30 |
Run-25 |
Swim-35 |
Off |
Bike-45 |
180 |
|
Run-25 |
|
|
|
|
|
|
|
|
4 |
Swim-20 |
Off |
Run-25 |
Swim-25 |
Bike-45 |
Off |
Run-30 |
175 |
|
Bike-30 |
|
|
|
|
|
|
|
|
5 |
Swim-25 |
Off |
Run-25 |
Run-30 |
Swim-30 |
Off |
Bike-45 |
185 |
| |
Bike-30 |
|
|
|
|
|
|
|
|
6 |
Run-15 |
Off |
Bike-25 |
Run-15 |
Bike-25 |
Off |
Swim-20 |
100 |
|
|
|
|
|
|
|
|
|
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7 |
Run-15 |
Off |
Bike-30 |
Bike-25 |
Run-20 |
Off |
Swim-25 |
115 |
| |
|
|
|
|
|
|
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8 |
Swim-25 |
Off |
Run-35 |
Bike-50 |
Swim-30 |
Off |
Run-35 |
210 |
| |
Bike-35 |
|
|
|
|
|
|
|
|
9 |
Swim-25 |
Off |
Run-25 |
Swim-30 |
Bike-35 |
Off |
Run-35 |
205 |
| |
Bike-35 |
|
|
|
Run-20 |
|
|
|
|
10 |
Swim-30 |
Off |
Bike-45 |
Run-45 |
Swim-35 |
Off |
Bike-60 |
245 |
| |
Run-30 |
|
|
|
|
|
|
|
|
11 |
Swim-20 |
Off |
Run-25 |
Bike-35 |
Swim-20 |
Off |
Bike-55 |
215 |
| |
Bike-30 |
|
|
|
|
|
Run-30 |
|
|
12 |
Swim-20 |
Off |
Off |
Run-30 |
Bike-45 |
Off |
Swim-20 |
115 |
| |
|
|
|
|
|
|
|
|
13 |
Off |
Bike-15 |
Off |
Swim-15 |
Run-15 |
Off |
Race!!! |
45 |
|
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