Sprint Triathlon
Week 12
The Preamble
Are you having fun yet? You bet you are!
You’re almost there but we are not resting just yet… Volumes and Intensity are UP! This means we are still building on your fitness, strength, and solidifying all elements of all disciplines.
Your workouts continue to have both variety and challenge, but the nice part now is you are FAMILIAR with all aspects of the program so that your comfort level is increasing as well. Keep up the good work! Remote control now as you head for the pool, jump on the bike, or throw those shoes on and head out the door for your run. Have FUN with it and relish in your fitness!
REMINDER
Don't rush your workouts because it is all so familiar! Be sure always to include your dynamic warm-up and cool-down with nice static stretches. Take care to hydrate and make healthy food choices. And when you are tired, make sure you REST.
Your Weekly
Workout Schedule
Day off or Swim Training
Total time: 15 minutes
Workout:
Swim 100m easy, rest 30 seconds.
Swim 75m a bit faster, and rest 30 seconds.
Swim 50m at same pace, and rest 30 seconds.
For the remainder of the 15 minutes, swim 25m at Zone 2 pace, followed by 30 seconds rest after each.
Run Training
Total time: 37 minutes
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run for 8 minutes.
Walk for 1 minute.
Do this 3 times.
Cool-down:
Walk slow and easy for 5 minutes.
Bike Training
Total time: 40 minutes
Workout:
Ride for 40 minutes, staying Zones 1 and 2.
Your cadence should be comfortably high.
Run Training
Total time: 34 minutes
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run for 5 minutes.
Walk for 1 minute.
Do this 4 times.
Cool-down:
Walk slow and easy for 5 minutes.