Twelve-Week Super-Sprint Triathlon Schedule


Posted: 1 November 2009

How to use the schedule | Session Key

Week 1

Monday Rest

Tuesday Swim session A

Wednesday Run session: 5-minute warm-up jog, 4 x (1-minute jog, 2-minute run),
3-minute cool-down jog

Thursday Bike session: 5-minute warm-up cycle, 5 x (20 seconds fast cycling @ 100+revolutions per minute (rpm), 40 seconds recovery), 5 x (20 seconds harder gear, 40 seconds recovery), 10-minute recovery easy cycle

Friday Swim session B

Saturday Run session: 5-minute warm-up jog, 3 x (2-minute run, 1-minute jog, 30 seconds walk), 2 x (60 seconds faster, than running pace, 30 seconds recovery walk), 5-minute cool-down jog to walk and stretch

Sunday Bike session: 10-minute warm-up cycle, 4 x (25 seconds fast cycling – no faster than 110rpm – 35 seconds recovery), 4 x (20 sections hard gear/resistance, 40 seconds recovery), 4 x (10-20 seconds standing as you pedal, 30-40 seconds recovery), 10-minute recovery easy cycle

Week 2

Monday Rest or light stretching

Tuesday Swim session C

Wednesday Run session: 5-minute warm-up jog, 4 x (1.5-minute jog, 2.5-minute run), 5-minute cool-down jog, then walk and stretch

Thursday Bike session A

Friday Swim session D

Saturday Run session B

Sunday Bike session B; Swim session E

Week 3

Monday Run session A

Tuesday Swim session F

Wednesday Run session: 5-minute warm-up, 5-minute jog, 10-minute run, 5-minute cool-down jog, then walk and stretch

Thursday Bike session C

Friday Swim session G

Saturday Run session C

Sunday Bike session D; Swim session E

Week 4

Monday Rest or stretch

Tuesday Swim session C

Wednesday Run session: 5-minute warm-up jog, 4 x (1-minute jog, 2-minute run), 3-minute cool-down jog

Thursday Bike session: 5-minute warm-up cycle, 7 x (20 seconds fast cycling @ 100+rpm,
40 seconds recovery), 7 x (20 seconds harder gear, 40 seconds recovery), 10-minute recovery easy cycle

Friday Swim session H

Saturday Run session D

Sunday Bike session E

Week 5

Monday Swim session A; Run session: 20-minute recovery jog with D&S and long stretch

Tuesday Brick session: Bike session A followed by 10-minute run

Wednesday Run session C

Thursday Bike session B

Friday Swim session F

Saturday Run session D

Sunday Bike session: 40-minute cycle @ 100rpm on the flat and 70rpm on hills; Swim session G

Week 6

Monday Rest day

Tuesday Swim session B; Run session: 15-minute recovery jog with D&S and long stretch

Wednesday Run session B

Thursday Brick session: Bike session D followed by 10-minute run

Friday Swim session D

Saturday Run session D; Swim session G

Sunday Brick session: 45-minute cycle @ 100rpm on the flat and 70rpm on hills, followed by 10-minute run

Week 7

Monday Swim session G; Run session: 20-minute recovery jog with D&S & long stretch

Tuesday Brick session: 20-minute spin on the bike followed by 10-minute run

Wednesday Run session C: Swim session A

Thursday Bike session B

Friday Swim session B

Saturday Run session D

Sunday Brick session: 50-minute cycle @ 100rpm on the flat and 70rpm on hills, followed by 15-minute run; Swim session F

Week 8

Monday Rest day

Tuesday Swim session A; Run session: 15-minute recovery jog with D&S and long stretch

Wednesday Run session B

Thursday Brick session: Bike session D followed by 12-minute run

Friday Swim session B

Saturday Run session D; Swim session A

Sunday Bike session: 30-minute cycle @ 100rpm on the flat and 70rpm on hills

Week 9

Monday Swim session D; Run session: 15-minute recovery jog with D&S & long stretch

Tuesday Brick session: 20-minute cycle followed by 10-minute run

Wednesday Run session C; Swim session F

Thursday Rest day

Friday Swim session D

Saturday Run session D

Sunday Bike session: 35-minute cycle @ 100rpm on the flat and 70rpm on hills; Swim session G

Week 10

Monday Rest day

Tuesday Swim session F; Run session: 15-minute recovery jog with D&S and long stretch

Wednesday Run session B

Thursday Brick session: Bike session C followed by 12-minute run

Friday Swim session B

Saturday Run session D
Swim session D

Sunday Bike session: 45-minute cycle @ 100rpm on the flat and 70rpm on hills

Week 11

Monday Rest day

Tuesday Swim session D; Bike session A

Wednesday Brick session: Bike session D followed by 10-minute run

Thursday Run session C

Friday Swim session F

Saturday Brick session: 50-minute cycle @ 100rpm on flat and 70rpm on hills, followed by 10-minute run

Sunday Run session C; Swim session G

Week 12

Monday Swim session D; Brick session: 25-minute cycle followed by 7-minute run

Tuesday Swim session A

Wednesday Bike session C

Thursday Run session A

Friday Run session: 10-minute recovery jog with D&S and long stretch; Swim session G

Saturday Rest day and stretch; Visit the race course if possible

Sunday 10-minute warm-up jog; Super-sprint triathlon; 10-minute warm-down and stretch


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