itu world triathlon Abu Dhabi 10 week training plan itu Sprint beginner

Sunday: strength & conditioningPress Ups, Squat, Dumbbell One Arm Row, Side Lunge, Dumbbell Curls, Tricep Dips - 2 sets of 10 reps, 120 secs rest between sets

Ab Crunch Feet Down 2 sets of 10 repsPlank hold for 20 secs

For any queries related to the exercises please send an email to nick@race-me-events.com

Monday: 30mins run Alternating between 2min easy jogging & 3min walking

Tuesday: Sea swimSwim 3*3min without stop, run in and out the water after each. (if you can’t swim at all find a swim coach at the place you stay and start with the basics)

Wednesday: bike & run 15k easy cycling with 2 short 1min sprints each 7.5k + 5min run (2min run - 1min walk - 2min run)Optional - 45min easy bike + run as above

Thursday: rest

Friday: Easy Bike + Run 1h easy bike + 10min (4min run - 1min walk - 3min run - 2min walk) Saturday: open water swim20min sea swim or 20min continuous pool swim (as many laps as u can do) with a slow start

jan 3-9 Sunday: strength & conditioningPress Ups, Squat, Dumbbell One Arm Row, Side Lunge, Dumbbell Curls, Tricep Dips - 2 sets of 10 reps, 120 secs rest between sets

Ab Crunch Feet Down - 2 sets of 10 reps Plank hold for 20 secs

For any queries related to the exercises please send an email to nick@race-me-events.com

Monday: 30mins run Alternating between 2min easy jogging & 3min walking

Tuesday: Sea swimSwim 2*5min without stop, run in and out the water after each

Wednesday: bike 25k cycling (8.5k easy warmup - 8.5k Time Trial as fast as u can - 8.5k easy cooldown Optional: 20k bike / 10k easy - 5k Time Trial - 5k cooldown

Thursday: rest

Friday: Bike/ run 1h easy bike + 14min (5min run - 2min walk - 5min run - 2min walk)

Saturday: open water swim30min sea swim or 30min easy pool swim with 4*25m sprint

jan 10-16

Sunday: strength & conditioningPress Ups, Squat, Dumbbell One Arm Row, Side Lunge, Dumbbell Curls, Tricep Dips - 2 sets of 12 reps, 60 secs rest between sets

Ab Crunch Feet Down - 2 sets of 12 reps, Plank hold for 30 secs

Monday: run 20min warmup (10min easy jogging - 5min drills - 5min easy jogging with 3’20sec acceleration)+ alternating 4* between 5min run & 2min walking

Tuesday: sea swim2* 10min as fast as u can + run out the water 10 push ups - 5min rest - 5min easy cooldown

Wednesday: bike & run 35K bike (8.5k easy, 8.5k - 2min fast, 3min easy, 18k easy) + 10min run (2min run + 3min walk alternating) Optional 30k bike with 10*2min fast + run as above

Thursday: rest

Friday: bike/ run1.5h easy bike + 10min run

Saturday: open water swim30min sea swim orOptional 3*10min pool swim (10min warmup, try to swim different swim styles, 10min fast the style you like to race in, 10min super easy cooldown)

jan 17-23 jan 24-30 Sunday: rest

Monday: core & run 20min core workout15min super easy run

Tuesday: swim & Stretching20mins easy swim + 10min stretching

Wednesday: rest Thursday: rest

Friday: bike/ run1h easy bike with 3*1min flat out (stay seated in race position, no stand up sprint) + 10min easy jogging

Saturday: rest

rest week

feb 1 - 6 Sunday: strength & conditioningPress Ups, Squat, Dumbbell One Arm Row, Side Lunge, Dumbbell Curls, Tricep Dips - 2 sets of 12 reps, 60 secs rest between sets

Ab Crunch Feet Down, Ab Crunch Feet Up - 2 sets of 12 reps, Plank hold for 30 secs

For any queries related to the exercises please send an email to nick@race-me-events.com

Monday: run 20min warmup (10min easy jogging - 5min drills - 5min easy jogging with 3’20sec acceleration)+2*10min run with 2-5min rest in between

Tuesday: sea swim4*5min (1+3 easy 2+4 fast)

Wednesday: bike & run40k bike (8k easy + 8k fast alternating) + 5min easy run

Thursday: rest

Friday: bike/run1.5h easy bike + 15min run with first 5min fast but controlled

Saturday: open water swim30min sea swimOptional: 30min pool swim (try as many laps as possble and compare your lap times to previous swim)

Sunday: strength & conditioningDumbbell Deadlift, Close Press Ups, Squat, Dumbbell One Arm Row, Side Lunge, Dumbbell Curls, Tricep Dips - 2 sets of 12 reps, 60 secs rest between sets

Ab Crunch Feet Down, Ab Crunch Feet Up - 2 sets of 12 repsPlank hold for 30 secs For any queries related to the exercises please send an email to nick@race-me-events.com

Monday: run 20min warmup (10min easy jogging - 5min drills - 5min easy jogging with 3’20sec acceleration)+3*10min run with 2-5min rest in between Tuesday: sea swim5*3min fast swim with run in and out the water + 5min warmup and cooldown swim

Wednesday: bike & run 35K bike (8.5k easy - 18k Time Trial - 8.5k easy cooldown) + 5min easy run

Thursday: rest

Friday: bike/ run1.5h easy bike + 10min run with first 8min fast/2min coodown

Saturday: open water swim30min sea swimOptional 3*10min pool swim (1. warmup. 2. 25m easy + 25m fast alternating 3. easy without break)

feb 7-13Sunday: strength & conditioningDumbbell Deadlift, Close Press Ups, Squat, Dumbbell One Arm Row, Side Lunge, Dumbbell Curls, Front Dumbbell Lunge, Tricep Dips - 2 sets of 15 reps, 0 secs rest between sets

Ab Crunch Feet Down, Ab Crunch Feet Up, Knee Grabs - 2 sets of 12 repsPlank hold for 30 secs For any queries related to the exercises please send an email to nick@race-me-events.com

Monday: run 20min warmup (10min easy jogging - 5min drills - 5min easy jogging with 3’20sec acceleration)+2*10min run with 2-5min rest in between

Tuesday: sea swim4*5min (1+3 easy 2+4 fast)

Wednesday: bike & run 45k bike (9k easy + 9k fast alternating) + 5min easy run

Thursday: rest

Friday: bike/ run1.5h easy bike + 15min run with first 12min fast/3min coodown

Saturday: open water swimEasy swim max. 30min and never push

feb 14-20

Sunday: strength & conditioningStiff Legged Dumbbell Deadlift, Triangle Press Ups, Squat, Pull Ups (4 reps), Side Lunge, Dumbbell Curls, Front Dumbbell Lunge, Tricep Dips - 2 sets of 15 reps, 0 secs rest between sets

Ab Crunch Feet Down, Ab Crunch Feet Up, Knee Grabs - 3 sets of 16 repsPlank hold for 40 secs For any queries related to the exercises please send an email to nick@race-me-events.com

Monday: run 20min warmup (10min easy jogging - 5min drills - 5min easy jogging with 3’20sec acceleration)+ 15min easy jogging

Tuesday: sea swim2*10min steady swim with short Sprints on the way

Wednesday: bike & run 35K bike (8.5k easy + 8.5k timed Time Trial alternating) + 20min run (4*4min run with 1min walk in between)

Thursday: rest

Friday: bike 1.5h easy bike

Saturday: open water swim20min sea or pool swim with speed variations

feb 21-27Sunday: strength & conditioningStiff Legged Dumbbell Deadlift, Triangle Press Ups, Squat, Pull Ups (6 reps), Side Lunge, Dumbbell Curls, Rear Dumbbell Lunge, Tricep Dips - 2 sets of 15 reps, 0 secs rest between sets

Ab Crunch Feet Down, Ab Crunch Feet Up, Knee Grabs - 3 sets of 16 repsPlank hold for 40 secs For any queries related to the exercises please send an email to nick@race-me-events.com

Monday: run 10min light wamup + 2*5min run in a pace u can imagine to race. 5min rest in between + 5min cooldown and gentle stretching

Tuesday: sea swim3*5min swim (1. easy 2. race pace 3. easy cooldown)

Wednesday: 1h super easy bike

Thursday: rest

Friday: bike/ run30min bike easy with 5min race pace in the middle but not pushing and no pain! gliding!!! + 5min run (1min medium +4min super easy)

Saturday: itu sprint Triathlon Enjoy the day and build the race up from easy in the swim to sprint on finish line with powerful but controlled bike

feb28-mar5

Sunday: rest

Monday: run Running clinic 7pm at Nad Al Sheba Cycle Park (NAS)

Tuesday: masters swimDubai Masters swim 6am at Aqua Sports Academy Tecom - Focus on drills and intervals

Wednesday: bike & run Bike & Run session 6.30pm at Nad Al Sheba Cycle Park (NAS)

Thursday: strengthStrength and conditioning 6am at NAS - 1hr full body strength session with focus on functional strength and mobility

Friday: bike/ run6.30am Al Qudra - several group sets as per abilities

Saturday morning: open water swimOpen water swim 6.30am at Sunset Mall Jumeirah or TriDubai swim 6.30am for advanced swimmers

weekly group sessions also available in abu dhabi

Train ME runs a series of weekly group training sessions across all event disciplines linked to professionally designed triathlon training programmes. The sessions provide a fun and collaborative, community environment for athletes and are fully supervised. Our athletes range from complete beginners training for their first race to people stepping up to the full ironman distance. If you would like to be a part of our sessions, please get in touch.

If you would like to join our supervised group training sessions in Dubai

please contact :

nick@race-me-events.com+971 55 998 1000for more info please visit www.race-me-events.com

trainME group sessions