Tri-Dash Training (Sprint + HIIT), followed by lunch
A sprint triathlon is a short-distance triathlon, usually consisting of a 800m swim, 20k bike ride and a 5k run, completed in succession without breaks.
Although triathlon is an endurance activity, both the aerobic and anaerobic energy systems often operate in tandem. Therefore we must have a balanced training program to improve our maximum power and strength, as well as our oxygen uptake and consumption efficiency.
The Program is going to be in phases of Sprint - Transition - Brick - Full Course. There will be indoor and outdoor training. Whenever we want to spice things up, or in cases of bad weather, we will do Power and Strength Training instead.
In this training session, we will carry on with Sprint, and adding on some Power and Strength Training. Sprint = We are going to cover all three exercises in shorter doses, but we will do them as fast as we can. Power and Strength Training = HIIT which incorporates mobility and coordination.
No one can maintain maximum intensity for longer than a few minutes, so we will have to adjust our intensity from moderate to high (and to very high) throughout the exercises. If there weather permits, we may be training half indoor and half outdoor this time.
Usual sports outfit for the gym, and usual swimwear for the pool. Use waterproof sunblock and don't forget your goggles. Towels are available for HKD5 each. Shower and Sauna are available.
This serves as part of the training for the Tri Dash race in November. Check out the event here:
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