Welcome to the first week of the beginner Sprint / Olympic Triathlon Training workout plan.
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Week 1 - Adaptation week
Monday - Run
Run 25min
5min easy jog, plus 20min Zone 2 / Zone 3
5 x 3min Strides + 1min walking rest between
Run 3min at Zone 4, then walk 1min. Repeat.
10min easy run cool down, walking the last 3min
Tuesday - Swim
Sprint Distnace: Click here
Olympic Distance: Click here
Wednesday - Bike
45 Minute ride, ideally Zone 2 / low Zone 3
Thursday - Swim
Sprint Distnace: Click here
Olympic Distance: Click here
Friday - Run
Walk for 5min, gradually increasing the pace and HR
Run 25min
5min easy jog, plus 20min Zone 2 / Zone 3
5 x 3min Strides + 1min walking rest between
Run 3min at Zone 4, then walk 1min. Repeat.
10min easy run cool down, walking the last 3min
Saturday - Bike (+ Transition adaptation)
45 Minute ride, ideally Zone 2 / low Zone 3. Drop the bike and then:
10min easy jog, plus 5min walk until HR is fully in Zone 1
Sunday - Rest Day
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