Sprint Distance / Enticer Distance Triathlon Training Plan

A 10 week Training Plan to help you develop the fitness and ability to compete in a Sprint and Enticer Distance Triathlon Event.
The Basic Swim/Bike/Run fitness requirements before commencing this plan - you should be able to complete the following;
Swimming - be able to swim nonstop for 10 minutes or up to 10 lengths of an Olympic length Swimming Pool.
Cycling - be able to ride a road bicycle for over 20 minutes at a moderate effort.
Running - be able to run for 15 minutes or more.
One of the most important metrics to track, monitor and gauge improvement is Heart Rate. Training Sessions in this plan are governed/rated by Heart Rate Zones. Below is a brief explanation of HR Zones.
HR Zone 1 - Rest or Recovery, less than 50% of your Maximum HR
HR Zone 2 - Base Aerobic Fitness, between 50 - 70% of your Maximum HR
HR Zone 3 - High Aerobic to Aerobic Threshold, 70 - 85% of your Maximum HR
HR Zone 4 - Aerobic Threshold to Anaerobic Threshold, 85 - 95% of your Maximum HR
HR Zone 5 - Max HR, exhaustion. 95 - 100% of HR
As a guide - the basic calculation of MAX HR is 220 less your Age.
This Plan builds in 3 Phases.
1/Discipline Familiarity - Building confidence in your connection with Swim, Bike and Run.
2/Pace Change Development - Elevating overall fitness through Heart Rate Threshold improvement with the introduction of varied pace and intensity training.
3/Specificity - Training specific to the similar state you will experience on the day of your event. Race day preparation - key for your body and mind to understand the demands of the effort required.