Your 19 Week Sprint Distance Intermediate Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
This plan is intended for athletes seeking to achieve a specific time goal in their next sprint event and who have previously completed at lease one aqaubike or triathlon of any distance or have a strong history on one of the two discipline.
Before you begin you should comfortably swim for 45 minutes and cycle for 60 minutes.
Your plan includes:
- Swimming, Cycling and S&C Sessions
- Training and Racing Tips
- Strength session to help avoid injuries
- Video and written sessions
- Heart Rate and RPE Session Targets for Cycling
- Cycling Sessions are compatible with Garmin, Polar, Coros and more
- FORM smart goggles swim sessions
- Swim sessions have Heart Rate and RPE targets for Garmin, Coros etc
- Free Email Access to your Coach
The weekly training volume starts at approximately 7.25 hours in week 1 and peaks at approximately 10.25 hours in week 13.
You should consult your doctor before embarking on any physical fitness training.
The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.
My name is Karen and I live in the mountains of Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
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Good luck with your training and aquabike event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.