Everyone’s favorite- The Sprint Tri!
Why? Because with just a bit of weekly training and improved fitness, you and your besties can cross the finish line and pickup swag t-shirts, medals plus great food and refreshments;-) The distance (typically):
1/2mi swim, 18-20mi bike, and a 5k run. Disclaimer: The distance is specific to what’s available at
the site location
My favorite Sprint Tri’s – Crawtishman: Freedom Fest, Santa Rosa!
Rate of Perceived Exertion (RPE) Scale:
1 – AT COMPLETE REST
2- Walking
3- Very light jog
4- Recovery run, extremely conversational
5- Easy/moderate, conversational and relaxed
6- Brisk, conversational. (Consider this marathon effort/pace)
7- Can speak short sentences, heavy breathing (10-mile to half marathon pace)
8- Can utter words, very heavy breathing (10K pace)
9- Single words if needed, extremely heavy
Rate of Perceived Exertion (RPE) is specific to you and your fitness level. The RPE listed in the Workout Details are suggestions. You are in charge of your own intensity. Always seek the advice of a physician before starting any fitness program.
Daily Summary:
Monday- I like swimming as an active recovery day but it is also my optional day off
Tuesday- Yes one of my “Favorites Workouts”. This workout can be done on the track or at a park. PE(Rate of Perceived Exertion) means I’m in charge of my own walk/jog or run intensity.
Wednesday- Rest/Recovery
Thursday- Jog/walk warm-up PE 3/Jog/walk 15min PE 5/ cooldown PE 3
Friday – strength day. Included is a YouTube workout but you can reach out to your local gym or fitness trainer. I usually concentrate on core.
Saturday- My long run day. This workout warmup/cooldown, includes alternating intervals of time and Perceived Exertion.
Sunday – Elevation Strength Day. On a nice day I use the Wisner Overpass but a treadmill also works. The upside to the treadmill is easy access to hydration, and adjustable speed / elevation with intervals on walk/jog.
