Beginners Training
Week 1 & 2
Here is the Rate of Perceived Exertion Chart (RPE doesn't start until the second week, the first week is just however you feel)- 1-Very, Very Easy
- 2-Very Easy
- 3-Easy
- 4-Somewhat Easy
- 5-Moderate
- 6-Moderate
- 7-Somewhat Hard
- 8-Hard
- 9-Very Hard
- 10-Very, Very Hard
| WK | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | OFF | Run 15-20' | Bike 20-30' | Kayak/Row 10-15' | Run 15-20' | Kayak/Row 15-20' | |
| Weights | Weights | ||||||
| 2 | OFF | Bike 30' | Kayak/Row 22' | Run 20' | Bike 30-40' | Kayak/Row 30' | |
| RPE 5-6 | 5' RPE 1-2, 3' RPE 4-5, 1' RPE 3, 3' RPE 5-6, 1' RPE 3, 3' RPE6-7, 5' RPE1-2 | RPE 5-6 | RPE 4-5 | RPE 4-5 | |||
| Weights | Weights | ||||||
| 3 | OFF | Bike 44' | Kayak/Row 40' | Run 25' | Bike 45' | Run 30' | |
| 10' warm-up, 3 x (20" fast spin/40" easy, 40" fast spin/20" easy, 1' fast spin/1'easy), 3 x (3' fast spin/2' easy) 10' cool down | 5-10' RPE 2-3, 4 x (2' RPE 5, 2' RPE 6, 1' RPE7, 2' RPE2), 5-10' RPE 2-3 | RPE 5-6 | Kayak/Row 45' | RPE 4-5 | |||
| Weights | Weights | RPE 4-5 | |||||
| 4 | OFF | Bike 48' | Kayak/Row 40' | Run 30' | Kayak/Row 50' | Run 35' | |
| 10' warm-up, 4 x (2' hard gear/1' easy gear/2' hard gear) recover for 2' btwn each, 10' cool down | 5-10' RPE 2-3, 2 x 10' RPE 5-6 (3' RPE 3 btwn), 5-10' RPE 2-3 | 10' warm-up, 2 x 800 (rest 5' btwn), 10' cool down | RPE 4-5 | Bike 30' | |||
| Weights | Weights | RPE 4-5 | |||||
| 5 | OFF | Bike 50' | Kayak/Row 40' | Run 30' | Bike 60' | Run 40' | |
| 10' warm-up, 1'/2'/3'/4'/3'/2'/1' all hard with 2' easy btwn each, 10' cool down | 5-10' RPE 2-3, 10 x 1' RPE 7/1' RPE 3 5-10' RPE 2-3 | 10' warm-up, 4 x 400 (rest 3' btwn), 10' cool down | Kayak/Row 50' | RPE 4-5 | |||
| Weights | Weights | RPE 4-5 | |||||
| 6 | OFF | Bike 40' | Kayak/Row 40' | Run 45' | Kayak/Row 60' | Run 45' | |
| 10' warm-up, 2 x 10' hard/5' easy, 10' cool down | 10' RPE 2-3, 20' RPE 7, 10' RPE 2-3 | 10' warm-up, 5 x 3-5' hill (run down to recover), 10' cool down | RPE 4-5 | Bike 30' | |||
| Weights | Weights | RPE 4-5 | |||||
| 7 | OFF | Bike 50' | Kayak/Row 50' | Run 20-25' | Bike 60' | Run 50' | |
| 10' warm-up, 4 x 3' hard gear/2' easy, 10' fast spin 10' cool down | 10' RPE 2-3, 1', 2', 3', 4', 3', 2', 1' (all at RPE 7-8 with 1' at RPE 3 btwn each) 5-10' RPE 2-3 | 10' warm-up, 30' tempo run, 10' cool down | Kayak/Row 60' | RPE 4-5 | |||
| Weights | Weights | RPE 4-5 | |||||
| 8 | OFF | Bike 56' | Kayak/Row 22' | Run 45' | Kayak/Row 70' | Run 60' | |
| 10' warm-up, 3 x 5'/3'/1' all hard with 1' easy btwn, 10' cool down | 10' RPE 2-3, 25' RPE 7, 10' RPE 2-3 | 10' warm-up, 4 x 800 (rest 5' btwn), 10' cool down | RPE 4-5 | Bike 30' | |||
| Weights | Weights | RPE 4-5 | |||||
| 9 | OFF | Bike 50' | Kayak/Row 40' | Run 45' | Bike 45' | Run 45' | |
| 10' warm-up, 10 x 1' fast spin/2' easy, 10' cool down | 10' RPE 2-3, 2 x 3' RPE 7, 4 x 1' RPE 8 (2' RPE 3 btwn each), 10' RPE 2-3 | 10' warm-up, 6 x 400 (rest 3' btwn), 10' cool down | Kayak/Row 45' | RPE 4-5 | |||
| Weights | Weights | RPE 4-5 | |||||
| 10 | OFF | Bike 30' RPE 3-4 | Kayak/Row 20' RPE 3-4 | Run 20' RPE 3-4 | OFF | Easy 10' Run | RACE |
| Easy 10' Bike | |||||||
| Easy 10' Kayak |
Weights: 2 sets of 10-12 repetitions
Beginning training program provided by Jennifer Mathias, MS, ATC, CSCS Jennifer is a competitive triathlete with a masters degree in Sport Performance. You can reach her at Rio Del Oro Racquet Club (916-488-8100 ext. 46).