This 8-week competitive training plan is built for intermediate triathletes preparing for a Sprint-distance race (optional in Week 4) and/or Olympic-distance race with only a few weeks apart.
It includes swim, bike, run, and strength workouts (2x/week—upper and lower focused), with one full rest day per week and options for active recovery. Intensity builds over the first 3 weeks, followed by a deload. If you're not racing the Sprint, you'll complete a structured simulation workout.
BONUS: because there is no structured taper or race week in this training plan as I left it open for the athlete to decide (e.g.: to race or repeat weeks to continue training), I created a flexible and adaptable 2-week taper and race week guide in PDF format. It includes workouts to specifically match this overall plan, nutrition, race readiness checklists, and more.
The plan is designed for athletes who want to improve performance across all disciplines while keeping structure simple and sustainable. Every session has an objective and includes brief descriptions with guidance. There’s a strong emphasis on aerobic development (Zone 2), with integrated intervals, strides, tempo, and hill work to support neuromuscular sharpness and racing demands.
Who this is for:
Athletes with a base level of triathlon experience who are looking to rebuild or sharpen fitness for a race season. Best suited for those who train with heart rate. I suggest completing a lactate threshold test (LTHR) before starting. If you use a power meter, you can convert cycling workouts using LTHR to FTP if you have a Premium account.
Equipment needed:
Basic swim, bike, and run gear. Access to strength equipment—such as dumbbells or kettlebells—is recommended. The strength workouts are suitable for a home gym. A device (Garmin, etc.) to track HR, pace, or power is helpful but not required.
Support:
Includes email support for questions about the training plan or any workout within. If you are unhappy with the plan, I also encourage you to email me so I can try to make it better for you. Please note: I do not provide personalized feedback or modifications as that falls under my personal coaching service.
Repeatable:
This plan can be reused seasonally. Re-test your thresholds before each new round to keep zones accurate.
If you want to discuss this plan to see if it's a right fit for you before purchasing it, please reach out to me by email. I'd love to hear from you.
📧 Email: tammy@gofitlife.ca
Tammy Lee
GO FIT LIFE Coaching & Education
25+ years experience
🌐 https://gofitlife.ca
Coach Tammy Lee specializes in high-touch, integrated coaching for masters endurance athletes pursuing competitive and personal performance goals. Coaching since 1999, she combines endurance training, strength, sports nutrition, and recovery to help athletes perform better while balancing the demands of everyday life. A masters athlete herself, Tammy brings racing experience across mountain biking, cyclocross, running and triathlon. She is the founder of GO FIT LIFE Coaching & Education.