Training Plans for Youth TRI

These 4-week training programs are designed to help our youth develop a base of cardiovascular fitness through activities they often enjoy doing such as swimming, biking, and running. These programs will also help kids enter the exciting and fun filling world of triathlon! The programs can be used to get ready for Inspire Kids To TRI or another youth triathlon.

We recognize that kids come from different fitness levels, body types, diets, goals, motivation and time availability. Additionally, exercise principles are very much a “science”, although there is also an “art” as each person’s body adapts differently. It is recommended to have structure in order to train the body in a systematic matter however there are times when fine adjustments are necessary depending on how the athlete’s body responds. The program is easy to follow and requires less than an hour per workout. To be better fitted for an athlete’s regular daily life activities and how their body adapts, the program allows for some flexibility (i.e., switching a Saturday workout with a Sunday; allow for a little more/less recovery if necessary; if on a swim team, their team workout can be substituted for what is within the workout).

Athletes should be healthy and establish level of fitness before starting a program. To help you chose which program would be most suitable for your athlete, use the guide below. NOTE: the athlete should be able to do the following as a minimum for the respective program. If you have questions feel free to contact: proonefitness@gmail.com with “Training Program” in the subject line.

  Ages 7-10 Beginner Ages 7-10 Intermediate
SWIM 25yds/m 50yds/m
BIKE 20:00mins comfortable pace 20:00mins comfortable pace
RUN 20:00mins of run-walk combo 20:00mins run–walk combo

  Ages 11-15 Beginner Ages 11-15 Intermediate
SWIM 50yds/m 100yds/m
BIKE 25:00mins comfortable pace 30:00mins comfortable pace
RUN 24:00mins run-walk combo 30:00mins run-walk combo