Sprint & Olympic Distance Triathlons 12 Weeks

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Sprint & Olympic Distance Triathlons 12 Weeks


Hunter Allen & Peaks Coaching Group

All plans by this Coach


15 Weeks

Typical Week

2 Bike, 1 Other, 2 Run, 3 Swim, 1 Day Off, 1 Brick

Longest Workout

1:00 hrs swim
2:30 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic beginner intermediate advanced masters power based hr based tss based

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This plan is for beginner to intermediate triathletes racing Sprint and Olympic distance triathlons. The plan will cover 3 months of the athlete’s selected race season (i.e. May/June/July OR June/July/August), and allows for weekend racing customization within the 12 week training block. This plan is for someone with 10 to 13 hours a week to train swimming, cycling and running. Training with a power meter, heart rate or perceived effort will allow the athlete to stay in the correct training zones while preparing for the next triathlon event. Scientific and accurate tapering methods will be used for pre-race workouts and will offer A, B or C options to accommodate for either Saturday or Sunday races, training or rest weekends.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:55
Training Load By Week
Average Weekly Training Hours: 05:55
Average Weekly Breakdown

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

Sample Day 1

Step ups

Warm up building to zone 3 heart rate.
Hold for 15 minutes.
Then step-up to zone 4-5a heart rate for 5 minutes. Step back down to zone 3 heart rate for 5 min.
Repeat 2 more times
Keep a relaxed form. Cool down.

Sample Day 2

75s Decending

100 easy
50 pull, 50 kick, 50 swim done twice.

MS: Recoveries are indicated in parentheses as seconds.

4 x 75 descending times (30”).

50 kick easy.

4 x 75 descending times (30”).

50 kick easy.

4 x 75 descending times (30”).

50 kick easy.

1 x 75 fastest of workout (easy 25 swim).

CD: 100 easy swim.


Sample Day 4

Tempo reps run-walk

Tempo repeats.
Warm up 9 minutes and then walk 1 minute.
At 10 minutes start a 9-minute run in the HR 3 zone. Then walk 1 minute for recovery.
Repeat this 9-run - 1-walk pattern 4 more times. Relaxed form! Listen to breathing.

Sample Day 7


WU: 15 minutes easy, just getting the legs moving and ready for some work.
MS: 40 minutes and just ride at Zone 3, HR Z3, RPE 3-4.
It's a steady fast pace, that's not easy, but not at your max sustainable pace either.

Then ride 15 minutes with at Zone 2, HR Z2, RPE 2-3.

Then do 10 minutes, at your LT (Power Zone 4, HR Z4, RPE 4-5) or just above it this time

Reach for at level 4 for the whole 10minutes and make your cadence 5 rpm higher than your normal cadence.

CD: 15 minutes easy spinning. Zone 1/Zone 2

Sample Day 9

Ladder down

WU: 6 x 50 done as 25 drill of choice, 25 building speed.

300 at T-pace (30”).

3 x 25 fast (20”).

200 at T-pace (20”).

2 x 25 fast (20”).

100 at T-pace.

CD: 200 easy kicks and swims of your choice.


Sample Day 9

Strides, 6-8, barefoot

Warm up in zone 1-2
Then do 6-8 x 20 second strides on soft, slight downhill (90 second walk back recoveries).
Focus on technique (cadence, pawback, foot lift, or your limiter).
If possible do this barefoot on grass to build foot strength. Be sure to check for sharp objects or dog poop in grass. Don't run barefoot if any breaks in the skin on your feet.

Sample Day 11

Long Ride with 2x10 z4

2.5 hours and just riding.
Find some rolling hills.
Focus on your pedal stroke, keep both legs even, Generally ride in the endurance/Tempo pace and have fun. Getting in the time!

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