Training Plans
Sprint Distance Triathlon
12 Week Training Calendar
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12 Week Training Plan |
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Suitable for all levels of fitness.
Prerequisite before starting the plans:
1. Able to Run 1 km without stopping.
2. Able to Swim 25 meters (1 lap) without stopping.
3. Able to Bike comfortably for 15 mins.
Training Phases:
Adaptation Stage
Week 1 - 3: This is a low intensity training phase allowing
you to get stronger gradually to avoid injuries further into the season. It is also
meant to help you be consistent in your workout – allowing you to adapt your
training program into your lifestyle. Do not exceed the recommended workout
allocations as this will only cause you to burn out or get injured as our training
intensities increases.
Aerobic Stage
Week 4 - 5: This is a period where Intensity levels are gradually
increasing. Swim Drills and track workouts are incorporated into your workout.
Active Recovery I
Week 6: Active recovery period. Allow your body to heal
and recover. You will enter the Endurance phase stronger.
Endurance Stage
Week 7 - 8: Open Water swimming is incorporated into the workout.
Brick workouts (Bike/Run) are introduced in this phase. Distance and intensity levels
are gradually increasing. Weight training is decreased. Track workout is introduced
for speed work.
Active Recovery II
Week 9: Active recovery period. Allow your body to heal and recover
for higher intensity workouts in the Competitive phase.
Competitive Stage
Week 10 - 11: Intensities & distance are at its maximum level.
You will be race ready at the end of this phase. There is no weight training in
this phase. Endurance training allowing you to "Go Long" is emphasized
in this phase.
Taper
Week 12: Recovery period. Intensity levels and distances are
decreased. Let your body recover so you can race in peak state on race day.
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