8 Workouts for Your Next Sprint Triathlon

LEG LUBE: Sprint triathlons can be surprisingly tough, as most of the race can be close to and often beyond your lactate threshold. In order to deal with this discomfort, it’s important to be able to race at a high heart rate and power output. This type of training will help boost your LT and will improve your physical and mental ability to tolerate high levels of lactic-acid production. Sprint-specific workouts are short but intense and should only be used by experienced triathletes who have a solid base and several races under their belt during the current season. Proper rest and recovery are especially important following these intense workouts; so be sure to schedule the appropriate number of easy recovery or off days in between these efforts.

1. Tempo Brick: 45- to 60-minute bike: Warm up and then include 4 x 5K intervals at race-pace effort (2-minute recoveries) on a course that simulates your A-race course. 15- to 20-minute run: Following the bike effort, quickly transition to the run at your 5K race pace. Walk/easy jog for a few minutes for your cool down.

2. Track Brick: Complete a 4- to 5-mile ride with the last mile at race-pace effort. Then quickly transition to a 1-mile run on the track. Build speed each quarter, so that the last quarter is at 5K race-pace effort. Complete this pattern two more times for a total of 12 to 15 miles of cycling and 3 miles of running. Following the last mile run, do a walk/easy jog for a few minutes for your cool down.

3. TABATA Bike Intervals: 45- to 60-minute bike: Warm up well and then complete 8 x 20 seconds “all-out” with 10 seconds easy spin/rest interval. Complete an easy spin for your cool down.

4. 30-30’s Bike Intervals: Warm up well and then complete 15 to 20 x 30 seconds at 90 percent effort (9 on 1-10 RPE scale) with 30-second easy spin recoveries. Cooldown with an easy spin to round out the 45- to 60-minute session.

5. TABATA Run Intervals: 30- to 45-minute run: Warm up and then complete 8 x 20 seconds “all-out” with 10 seconds easy spin/rest interval. Walk/easy jog for a few minutes for your cooldown.

6. 30-30’s Run Intervals: 30- to 45-minute run: Warm up well and then run 5-20 x 30 seconds at about 20 seconds per mile faster than your 5K race-pace per mile. Recover by jogging easily for 30 seconds after each interval, and then easy run for the remainder of the session, ending with a short walk for your cooldown.

7. Fast 50s Swim: Warm-Up: 200 easy swim, 100 easy free kick with board, 2 x 100 drill by 25s (Drill is 25 right-arm, 25 left-arm, 25 catch-up, 25 fast swim.) Main Set:

  • 4 x 50 descending (30-second recovery)
  • 50 kick easy
  • 4 x 50 holding fastest 50 time from previous set (30-second recovery)
  • 50 kick easy

Cool down: 100 easy swim, 100 easy free kick with board.

8. Speed-Play 75s Swim: Warm-Up: 100 swim, 50 kick, 50 drill (25 right-arm, 25 left-arm).

Main Set:

  • 4 x 75 done as 25 easy, 25 fast, 25 easy (15-second recovery)
  • 50 kick easy
  • 4 x 75 done as 25 fast, 25 easy, 25 fast (30-second recovery)
  • 50 kick easy
  • 4 x 75 done as 25 easy, 50 fast (30-second recovery)

Cool down: 200 easy swim.

Here is a sample build week:

  • Monday: 45 to 75-minute rolling run
  • Tuesday: 30-minute Tabata run & Swim-Fast 50s
  • Wednesday: 30-45 minute form swim, drill work and fast form 25’s (10″ RI)
  • Thursday: 45-minute 30-30 bike (can follow with a 15-minute transition run)
  • Friday: OFF
  • Saturday: 1.5 to 2.0 rolling bike ride & Swim-Speed Play 75s
  • Sunday: Track Brick

 

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