This Schedule Is a Low Volume Plan for Beginners Based on 12 Week Training Cycle. Adapted

This schedule is a low volume plan for beginners based on 12 week training cycle. Adapted from "Triathlete, Essential Week-by-Week Training Guide" by Matt Fitsgerald.

It begins with a total of 1400 yards of swimming, 1 hour of cycling, 45 min of running, and 3 CrossFit WODs in Week 1.

It peaks with 2650 yards of swimming, 2 hrs 15 min of cycling, 1 hr 21 min of running and 3 CrossFit WODs in Week 11.

Monday is always a rest day.

Each athlete can adjust specific workout days in each week to meet their schedule. The objective is to accomplish the training prescribed in a given week. Each athlete must 'listen to their body' and scale down if necessary to avoid injury.

Perceived Intensity levels from 1 to 10:

4-5 RECOVERY INTENSITY, very easy but feels like exercise,

6-7 MODERATE AEROBIC INTENSITY, comfortable but not easy

7-8 HIGH AEROBIC INTENSITY, comfortable but requires effort,

8-8.5 THRESHOLD INTENSITY, fastest pace you can hold without straining,

9 VO2 MAX INTENSITY, very hard but controlled, you can hold for6-8:00.

10 SPEED INTENSITY, relaxed sprint, you can hold for1:00-1:30.

GET TO UNDERSTANDYOURINTENSITY LEVELS WE WILL USE THESE IN DEFINING WORKOUTS.

Sunday 3/20

WOD

Swim 700 yards; Warm up for 200 yards @ Recovery Intensity; Kicking drills 4X25 yards rest 10 sec between; Freestyle 2X100 yards rest 5 seconds between @ Moderate Aerobic Intensity; Cool Down Freestyle 200 yards @ Recovery Intensity.

Monday 3/21Rest

Tuesday 3/22

Swim 700 yards; Warm up for 200 yards @ Recovery Intensity; Kicking drills 4X25 yards rest 10 sec between; Freestyle 2X100 yards rest 5 seconds between @ Moderate Aerobic Intensity; Cool Down Freestyle 200 yards @ Recovery Intensity.

Wednesday 3/23

WOD

Bike 30 min ride @ Moderate Aerobic Intensity

Thursday 3/24

WOD

Run 20 min run @ Moderate Aerobic Intensity

Friday 3/25

Swim 700 yards; Warm up for 200 yards @ Recovery Intensity; Kicking drills 4X25 yards rest 10 sec between; Freestyle 2X100 yards rest 5 seconds between @ Moderate Aerobic Intensity; Cool Down Freestyle 200 yards @ Recovery Intensity.

Saturday 3/26

Bike 30 min ride @ Moderate Aerobic Intensity

Sunday 3/27

WOD

Run 20 min run @ Recovery Intensity

Monday 3/28Rest

Tuesday 3/29

Swim 850 yards; Warm up for 200 yards @ Recovery Intensity; Bilateral Breathing drills 6X25 yards rest 10 sec between; Freestyle 3X100 yards rest 5 seconds between @ Moderate Aerobic Intensity; Cool Down Freestyle 200 yards @ Recovery Intensity.

Wednesday 3/30

WOD

Bike 30 min ride @ Moderate Aerobic Intensity

Thursday 3/31

WOD

Run 25 min run @ Moderate Aerobic Intensity

Friday 4/1

Swim 850 yards; Warm up for 200 yards @ Recovery Intensity; Bilateral Breathing drills 6X25 yards rest 10 sec between; Freestyle 3X100 yards rest 5 seconds between @ Moderate Aerobic Intensity; Cool Down Freestyle 200 yards @ Recovery Intensity.

Saturday 4/2

Bike & Run 30 min ride @ Moderate Aerobic Intensity then immediate 10 min run @ Moderate Aerobic Intensity

Sunday 4/3

WOD

Run 25 min run @ Moderate Aerobic Intensity