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Sprint Triathlon Intermediate Training Plan + Strength

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Sprint Triathlon Intermediate Training Plan + Strength

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tammy Slauenwhite

All plans by this Coach
5 (4)

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

(All swim workouts updated July 17, 2023).

This fantastic sprint triathlon training plan is an 8-week competitive build. Sprint distance: 750m swim + 20km bike + 5km run. This plan would be suitable for other triathlon distances that vary slighted, more or less, by a few km for each leg.

Triathlete Testimonial: "Hi Tammy, I’ve been training for my first sprint triathlon [Silver Sands Triathlon, Australia] with your training program over the last 8 weeks. Today was the day and I think I smashed it with your help. Thanks so much!!!!" *YES, he definitely smashed it!

This sprint triathlon plan is designed for the busy person juggling a full-time job and family. It requires a base period to be completed prior to taking on this plan. Do not attempt this sprint triathlon training plan if you have not taken the time to build a proper base. Even though most workouts are short, there are several high intensity and demanding workouts in this plan.

It has everything the triathlete needs at the competitive stage of training, including brick workouts, run intervals, cycling hills, progressive strength workouts (my videos, new one each week), progressive builds, active recovery, rest days, stretching routines, and recovery weeks.

Includes a printable handout to take to the pool for the dynamic drills and warm-ups.

If you use this plan to train for a sprint triathlon race, I would love to know how it worked for you. Feedback is always welcomed!

Good luck with your training, racing, and all your adventures.

Coach Tammy Lee
Endurance Coach and Educator
gofitlife.ca

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
02:07:00 01:10:00
Run x3
01:47:00 01:15:00
Swim x2
00:53:00 00:30:00
Day Off x1
—— ——
Other x1
00:12:00 00:12:00
Strength x1
00:41:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Bike
02:07:00 01:10:00
Run
01:47:00 01:15:00
Swim
00:53:00 00:30:00
Day Off
—— ——
Other
00:12:00 00:12:00
Strength
00:41:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Tammy Slauenwhite | Holistic Endurance & Strength Coach

GO FIT LIFE

I am a holistic endurance sports coach, helping people train better so they can enjoy their sport for life. 24 years experience, several awards, national recognition. All training plans include structured workouts and email support. They are simple, easy to follow, and enjoyable. I also offer strength and weight loss plans. If you are UNSATISFIED with your plan for whatever reason, PLEASE CONTACT ME so I can make it better. Your happiness is important! Email: tammy@gofitlife.ca


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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