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Sprint Triathlon

Week 15

The Preamble

Familiarity is KEY now in these final couple of weeks – it feels GREAT to understand your sessions and have the confidence knowing you can complete them comfortably and easily: The workouts you’ve done before, you understand the combinations, you make time in your day for your sessions and you know how good that feels, you are excited now and ready for Event Day but just ENJOY these last 2 weeks because there are now no more surprizes… in fact you are READY😊

Your Weekly

Workout Schedule

  • Day off or Swim Training

    Total time: 15 minutes



    Workout:

    • Swim 100m easy and rest for 30 seconds.

    • Then swim 25m hard and rest for 30 seconds. Do this 3 times.

    • For the remainder of the workout, swim 100m followed by rest.

  • Run Training

    Total time: 42 minutes



    Warm-up:

    • Walk slow and easy for 5 minutes.


    Work-out:

    • Run for 10 minutes. Walk 1 minute.

    • Run 20 minutes. Walk 1 minute.


    Cool-down:

    • Walk slow and easy for 5 minutes.

  • Bike Training

    Total time: 40 minutes



    Workout:

    • Ride comfortably for 40 minutes at a fairly high cadence.

  • Run Training

    Total time: 48 minutes



    Warm-up:

    • Walk slow and easy for 5 minutes.


    Work-out:

    • Run for 15 minutes. Walk 1 minute. Do this 2 times.

    • Run for 5 minutes. Walk 1 minute.


    Cool-down:

    • Walk slow and easy for 5 minutes.