4 race training for sprint distance triathlon

If your goal is sprint distance, we suggest 4 workouts to improve your pace in the 5Km of the walking race segment.

1. Changes of rhythm

After the warm-up, the main part of your training will be between 5 and 6 kilometers with changes of rhythm. These changes can be by time or distance, as you are more comfortable. You can also toggle the duration of the blocks in each intensity zone. For example:

• 5Km alternating 500m to 60% of maximum FC with 500m to 75% of maximum FC
• 6Km: 500m 50% FCmax + 1Km 70% FCmax + 500m 50% FCmax + 1,5Km 70% FCmax + 500m 50% FCmax + 2Km 70% FCmax

 

2. Short series

Conduct training of short series, between 200 and 400 meters, will help you improve the acceleration for moments that you can find in the race as the final sprint, overtaking, changes of the opponent's rhythm. In proportion to your intensity, it will be rest. A couple of examples:

• 20x200m / 30 "rhythm slightly faster than that of your 5Km
• 10 × 200 / 1 'rhythm 30 seconds to 1 minute faster than your 5Km's 

3. Stairs and Pyramids

These trainings allow you to make the target distance with small intermediate breaks, so the pace can be faster than you usually carry when you complete the 5Km often. For example:

• 6Km ladder: 10x200m / 30 "+ 5x400m / 1 '+ 2x1000m / 1'30"
• Pyramid of 5Km: 5 × 200 / 45 "+ 2 × 500 / 1'30" + 1000m / 2 '+ 2 × 500 / 1'30 "+ 5 × 200 / 45"

4. "Long" shootings

Although the objective is a distance of 5Km, training with higher volume will help increase your aerobic endurance in order to have greater endurance capacity in both the muscles of your legs and your cardiovascular system. It is therefore important that relatively often you do longer workouts around the 60-70% of your maximum FC. For example:

• 1 hour of race maintaining the maximum FC to 60%
• 8 Km to 70% of maximum FC

The training must be progressive in intensity and volume and if it is under the supervision of a professional your improvements will be much greater and well controlled.

 

Laura García Cervantes

Dra. Science of Physical Activity and Sport

Club Trikatlón Tres Cantos Sports Director

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer