6-week training plan for the sprint distance triathlon for a beginner amateur player was developed by a trainer and an active triathlete. Are you dreaming of completing the first triathlon in your life? Train according to the schedule below. See the ready training plan.

The6-week triathlon training planfor amateurs will help to prepare for the first triathlon competition. The plan was prepared by Miłosz Kuszczak - coach, player of the World and European Championships, former player of the national team.

6-week triathlon training plan for beginners

The training schedule has been developed for people who have not practiced any sports discipline regularly, but want to try their hand at triathlon.

A beginner amateur triathlete is a determined and ambitious person, but he doesn't have much in common with sport. He is a 100% amateur who happens to visit the gym and go on a bicycle trip outside the city on Saturday. Besides, an amateur triathlete works a lot, so he can only train a few hours a week.

Zones of effort

The description of the individual exercise zones will help you understand the training plan. The effort zone is a subjective perceived effort (according to the 20-point Borg scale). There are 3 types of zones:

ZONE 1(from 6 to 9) - calm rhythmic breaths, the pace is easy, the intensity of the run is jogging;

ZONE 2(from 10 to 12) - breathing rate and pace slightly increase. Many people take deeper breaths, although the effort is still comfortable (you can talk while running);

ZONE 3(from 13 to 14) - the pace is fast, breathing much faster. It's hard to have a conversation while you run.

sprint distance triathlon training plan (weeks 1-3)

Monday is always a day off , therefore it is not included in the table.

TuesdayWednesdayThursdayFridaySaturdaySunday
Week 1SWIMMINGBIKERUNSWIMMINGRUNBIKE
DiffuseCycling tripContinuous runTechniqueRunning funPace training
100 m crawl, 100 m additional crawl, 5 x 100 m crawl in zone 1-2, 20 sec. breaksBike 30-45 min, Total in zone 1-2, At the end of 10 min of stretching20 minutes of continuous running in zone 1-2, 10 minutes of stretching200m crawl at a leisurely pace, most in zone 1-2, 1 min break, 4 x 50m crawl, 10 sec. breaks, 100 m back, 4 x 50 m legs in fins, 10 sec. breaks30 min in zone 1-2, including 4 x 30 sec. Acceleration in the zone 3 / 1min trotBike 1 h: route with varied terrain, 30 minutes of warm-up in zone 1, 15 minutes of hard driving in zone 3, 15 minutes of loosely in zone 1
Week 2SWIMMINGBIKERUNSWIMMINGRUNBIKE
TempoCycling tripContinuous runTechniqueRunning funPace training
100 m crawl, 100 m additional crawl, 4 x 100 m crawl in zone 1-2, 8 x 50 m crawl in zone 3, breaks always 20 secondsBike 1 h, Total in zone 1-2, At the end of 10 minutes of stretching30 minutes of continuous running in zone 1-2, At the end of 10 minutes of stretching200m crawl at a leisurely pace, most in zone 1-2, 1 min rest, 6 x 50m crawl, 10 sec rest, 100m back, 6 x 50m legs in fins, 10 sec. breaks30 min in zone 1-2, 4 x 30 sec. accelerations in the zone 3 / 1min trotBike over 1 hour: route on varied terrain, 30 minutes of warm-up in zone 1, 30 minutes of hard driving in zone 3, 15 minutes of loosely in zone 1
Week 3SWIMMINGBIKERUNFREE DAYTAB BIKE + GEARBIKE
DistanceCycling tripContinuous run-10 min. breaks betweenPace training
100m crawl (hands with the board), 100m crawl (legs with the board), 500m distance crawl at a leisurely pace in zone 1-2Bike 1.5 h, Total in zone 1-2, At the end of 10 minutes of stretching30 mins continuous run in zone 1-2, Finally 5 x 50 m in zone 3/50 m jog, 10 min stretchA day for regeneration massage, hydro massage, etc.Bike 30 km oxygen without accents in zone 1-2 + run 4 km in zone 2Bike 1.5 h: route with varied terrain, 30 minutes of warm-up in zone 1, 45 minutes of hard driving in zone 3, 15 minutes of loosely in zone 1

See also: Running for beginners - 10-week training plan

sprint distance triathlon training plan (weeks 4-6)

TuesdayWednesdayThursdayFridaySaturdaySunday
Week 4SWIMMINGBIKECHANGE ZONERUNTAB BIKE + GEARSWIMMING OPEN WATER
Speed ​​ Cycling trip-Running fun5 min break betweenGetting to know the reservoir
Distance 300 m, calm in zone 1-2; 1 minute rest; 4 x 50m at the designated race paceBike 1.5 h, Total in zone 1-2, At the end of 10 minutes of stretchingPreparation of T1 & T2 zones (bike, shoes, helmet,) Place: stadium, lawn, etc. 6 x exercise getting on and off the bike with the zone10 min in zone 1-2, 6 x 30 sec. at the starting pace in zone 3. Breaks 1 minute jog. 3 x 1 min in zone 3, 2 min break jogBike 30 km oxygen without accents in zone 1-2 + run 4 km in zone 2Put on the foam, dip in, then go out and pour out the rest of the water from the foam, 10 mins of crawl, 4 x (5 mins easy crawl, 2 mins additional crawl), Finally a 5 min crawl
Week 5SWIMMINGBIKECHANGE ZONEFREE DAYTAB BIKE + GEARSWIMMING OPEN WATER
Speed ​​ Cycling trip-2 min break betweenStarting exercise
Distance of 400m in Zone 1-2. Rest 1 min, 6 x 50 m at the designated race paceBike 2 h, Total in zone 1-2, At the end of 10 minutes of stretchingPreparation of T1 & T2 zones (bike, shoes, helmet,) Place: stadium, lawn, etc. 6 x exercise getting on and off the bike with the zoneThe day is dedicated to regeneration massage, hydro massage, etc.Bike 40 km oxygen free in zone 1-2 + 6 km run, including 2 km in zone 1-2, 2 km in zone 310 mins of crawl splash, Shore starts 10 x 30 sec.
Week 6BIKERUNSWIMMINGFREE DAYBOOTSTART DAY
Hardware checkRunning startLoose diffusionCycling starterGood luck!
15-20 km easy, check the operation of the brakes, gears2 km jog, rhythms 5 x 100 m hard / 100 m loose, 1 kmtrucht100 m crawl, 100 m only hands (legs with the board), 4 x 50 m crawl at starting pace. Last 50 meters at maximum pace. 100 m looselyMake a checklist, check if you have everything ready10 km detour of the cycling route, 5 x 30 sec cadence 90/1 min cadence 70Sprint Distance 0.75-20-5

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Running