Sprint Distance Triathlon Plan / Non-4DP, by The Sufferfest.
Plan Length: 10 Weeks
Welcome to the 10 Week Novice Triathlon training plan, designed to introduce you to structured multisport training and get you ready for your first triathlons! Over the next 10 weeks you will push yourself to your limits on the bike, in the pool and on the track - all in the name of Suffering! This plan is designed to keep the total time commitment to a minimum while maximizing your fitness gains.
As a multi-disciplined athlete your body takes more of a beating than most. To offset some of that wear and tear we have integrated our new yoga videos to keep you limber and help boost your core strength. All that stands between a fitter, faster and all around more BADASS version of yourself is 10 weeks of Suffering, which, as a Sufferlandrian, is what you live for!
Note: These plans are designed to be used with The Sufferfest Training System. You will need to download and install The Sufferfest for iOS, macOS or Windows to access the workouts associated with these plans. To get started:
- Go to https://thesufferfest.com/pages/get-started and download the app for your device.
- Create your account to start your free 7-day trial.
- Use promo code SURGE30 to get 30 days free or $12.99 off your annual subscription.
For questions about The Sufferfest please email firstname.lastname@example.org
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Cross Training - Yoga: Open Up The Chest
Intermediate Cyclists often get a tight chest and upper body due to long hours on the bike. This session focuses on backbends that stretch the chest, open up the fronts of the shoulders and strengthen the upper and mid-back. Throughout the routine, be conscious of externally rotating your arms and squeezing your shoulder blades together. It is fairly demanding for your spine so make sure you are fully warmed up before practicing the sequence. Take special care not to rush the transition from Camel to Rabbit as these are intense back and forward bends.
Swim - Easy/Fast 500s
This swim is designed to work your ability to swim efficiently through multiple distances and with variable rest rates. This session is also a great way of getting in a lot of swim distance (2500m). Make it your mission to finish stronger than you started. Here's what you need to do in order to crush this workout: Warm-up: Start with an easy 300m swim. Activation 1: Swim 4 sets of 50m Drill with 20 seconds of rest between each. Activation 2: 4 sets of 50m, increasing from Z3 to Z4 over the distance. Take 15 seconds rest between each. Easy/Fast 500 Repeats: Swim the 'easy' reps between Z1 and Z2. Swim the 'fast' reps at Z4 (or faster, if you have some in the tank towards the end of the main set - finish strong!). Swim all 500m sets continuously and take 30-60 seconds rest between 500m repeats. Swim Easy/Fast 25m, Easy/Fast 50m, Easy/Fast 75m, Easy/Fast 100m. Rest. Swim Easy/Fast 100m, Easy/Fast 75m, Easy/Fast 50, Easy/Fast 25m. Rest Swim Easy/Fast 25m, Easy/Fast 50m, Easy/Fast 75m, Easy/Fast 100m. Rest. Swim Easy/Fast 100m, Easy/Fast 75m, Easy/Fast 50, Easy/Fast 25m. Rest Swim Easy/Fast 25m, Easy/Fast 50m, Easy/Fast 75m, Easy/Fast 100m. Rest. Sprints: Finish by swimming 4 sets of 25m at your Z6 pace. Take 30 seconds rest and repeat 3 more times. Cool-down: Swim an easy 300m using the stroke of your choice .
Run - Off the Bike Run
Steady Z2 run immediately after your bike session. Good time to practice your second transition!
Bike - Cadence Builds
Four Dimensional Power Focus:
One of the best sessions there is for neuromuscular training and a regular session in The Sufferfest Training Plans, this drill asks you to progressively build from a cadence of 90 RPM to your MAX over 30 seconds, recover and repeat several times. Cadence builds improve the way you recruit your leg, glute and core muscles throughout your pedal stroke by progressing to your maximal cadence. By reaching your highest cadence possible, you are training the 'on/off' switch in each muscle group to not only work faster, but have less overlap with your other muscle groups. You're training your hamstring muscles to 'turn off' when your quads 'turn on' and vice-versa to achieve a more efficient pedal stroke.
NOTE: As a drill session, this video does not have music or a storyline like 'normal' Sufferfest videos. Just fire up a playlist on your favourite music app and you're away!
Cross Training - Breathing To CRUSH THEM
Perhaps the only people more Badass than Sufferlandrians are Navy Seals. And this is the breathing exercise that Navy Seals do to calm down and focus themselves before major operations. Learn and use this technique before heading into your own major events and races.
Bike - Thin Air @85%
Four Dimensional Power Focus:
Here it is: the longest big effort in any session in The Sufferfest library. The plain and simple fact is that sometimes to stress your FTP you need to spend more than 20 or 30 minutes riding near your FTP. This session was designed with that in mind. While most of the climb is actually below threshold, there are enough surges above it that your body will constantly be at the limit of clearing out those nasty, painful metabolites at the rate you churn them out. Painsuckers, rejoice! Keep in mind that most of your anaerobic energy systems will be very depleted by the time you hit the 30 minute mark. That means they won't be much help in contributing to power production. That's one of the reasons why the same power target five minutes into this climb feels much harder when it comes again at minute 30. Once those anaerobic systems are used up, all you have left is your aerobic system, which requires oxygen to create power. These longer sustained efforts are crucial if you want to really push your threshold to its limits.
Other - Yoga: Improving Posture I
Intermediate A Sufferlandrian always looks good on the bike. But off it, like most cyclists, Sufferlandrians can suffer from the rounded shoulders that come with spending so much time on the bike. This series will release tension in your upper back and get you standing up straight and powerful once again.
Swim - Technique B
Warm Up with 200m easy swimming freestyle. 4 x 25m Drill with 10 seconds rest 200m Kick with with 20 seconds rest The following should all be done at a moderate pace, with enough rest between that you can focus on proper form. 100m Super Slow Drill 150m 3-3-3 200m Catch Up 200m Side-Glide-Kick 200m Corkscrew 200m Pull Cool down with 100-200m freestyle Incase you need to brush up on your technique definitions follow this link http://thesuf.com/HCtechswim
Cross Training - Yoga: Hips and Hamstrings
Intermediate This routine is designed to open up the hips-the hip flexors, rotators and glutes-and stretch the hamstrings. We move through a series of lunges and finish with Lizard and Pigeon pose. You can practice it in the morning, before or after a ride. Experiment to see what works best for you. Modification: If you can't reach the mat in Low Lunge with Sidebend, you can rest your bottom hand on a block.
Run - 5K Tempo
The length of this run will be specified in the Weekly Overview section, but the format and goals of the plan remain the same regardless of the distance required. The goal of this run is not to run as fast as you can for the duration of the main set, but to to find a steady running rhythm that you could comfortably hold for an hour or more. The warm up includes strides, high knees and butt kick drills so make sure you review those prior to starting your run. Choose a flat track or running course, grab your heart rate monitor and timepiece and you're ready for your tempo run! Here's what you need to do: Warm-up and drills: Start with an easy warm-up for 5-10 minutes. Add in 1-2 strides, and 1 set of high knees and butt kicks to prime your legs for the run. Tempo run: This is a steady run at your Z3 heart rate. Avoid going too hard early on, as it should take about 3 minutes for your heart rate to increase to Z3. Continue steady for the duration of the main set. Cool-down: Finish your run with 5-10 minutes of easy jogging or walking to bring your heart rate down progressively.
Cross Training - Breathing More DEEPLY
Beginner Diaphragmatic Breathing is a calming exercise that encourages you to breathe deeply into your abdomen.
Bike - To Get To The Other Side
Four Dimensional Power Focus:
While you might think the only way to improve your FTP is to ride at, or above, your existing FTP, that isn't always the case. You body can only handle so much time above FTP in any given week (or month for that matter). But that doesn't mean you should just sit around doing nothing the rest of the time. Your body is most efficient at clearing out lactate and other metabolic byproducts at 80-95% of FTP. This is one of the few sessions where you can consistently sit at that intensity and let your body churn away at this nice efficient effort level. It's the ideal workout to end a hard, three-day block or to add in during a rest week. It will give your body a little training stimulus while still allowing it to recover from whatever tortures you've recently put it through.
Other Versions of Your Plan
|Plan Name||# Weeks||Price|
|Olympic Distance Triathlon Plan / Non-4DP, by The Sufferfest.||10 weeks||Free||Preview Get Plan|
Other Levels of Your Plan
|Plan Name||# Weeks||Price|
|140.6 Full IM Triathlon Plan / Non-4DP / Designed for Strength Training||13 weeks||Free||Preview Get Plan|
|70.3 Half IM Triathlon Plan / Designed for Strength Training||12 weeks||Free||Preview Get Plan|
|Olympic Distance Triathlon Plan / Non-4DP / Designed for Strength Training||12 weeks||Free||Preview Get Plan|
|Sprint Distance Triathlon Training Plan / Non-4DP / Designed for Strength Training||12 weeks||Free||Preview Get Plan|