Click HERE to download the 8-Week Sprint tri Program!

This eight week sprint triathlon is designed for beginners. The program will develop the strength and endurance necessary to complete a sprint triathlon with a minimal amount of training time. Each workout has an intensity level assigned to it. The intensity of each workout is based on the multi training system (MTS). The intensity levels in the beginner's program uses Zone 1- warm up (easy), Zone 2- aerobic development (medium), Zone 3- aerobic endurance (hard), and upper Zone 3- anaerobic threshold (AT). If you use a heart rate monitor based on your maximal heart rate,
MHR = 208- (age x .7).

• Zone 1 is < 60% of MHR
• Zone 2 is 60- 75% of MHR
• Zone 3 is 75-85% of MHR
• Upper zone 3 -- lower zone 4 (85-92% of MHR.

A more precise method of determining your heart rate zones is to undergo an exercise metabolic test. This test is useful as a benchmark of your meatabolic fitness and can be repeated every six weeks to measure improvement in your fitness level.

The first three weeks of the program focuses on aerobic development. Strength and core exercise is also prescribed as a way to increase metabolic conditioning and improve your ability to race well. By week five you will get into zone 3 in all sports.

Adding intensity to your aerobic engine is like adding the nitro to the drag racer. A little is good but too much and you'll explode (well not literally).

The key to the entire training program and successful completion of your sprint triathlon is consistency. Keeping up with the workouts and progressing in a linear fashion will maximize your fitness development in a relatively short time.

So have fun and start training!

Spencer Roberts is a Life Time Endurance Coach and has been working with multisport athletes of all levels for many years. Based in Tucson Arizona, you can learn more about Spencer and his private online coaching services by clicking HERE.

Click HERE do download the 8-Week Sprint tri Program!