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Sprint/Olympic distance plan for sub 2.20/1.15 times


Mike Bridge

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23 Weeks

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Plan Description

A tough plan based on developing P.B'S for triathletes racing olympic distance in 2-2.20hrs or sprint in 1.05-1.20hrs. It assumes athletes will have a good base fitness and intensity of sessions rise quickly.
The program focuses on specific prep and utilises pace and RPE as training metrics alongside H.R. A clear idea of current and desired race pace will make this program easier to follow.

This program will work well for time pushed, determined athletes who want to see competitive improvements in sprint and olympic distance traithlons.

Any of the blocks could be repeated if longer than 23 weeks training is needed.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:03 hrs 3:00 hrs
1:24 hrs 1:00 hrs
0:57 hrs 1:00 hrs
Day Offx1
—— ——
0:52 hrs 1:18 hrs
Workouts Per Week Weekly Average Longest Workout
3:03 hrs 3:00 hrs
1:24 hrs 1:00 hrs
0:57 hrs 1:00 hrs
Day Off
—— ——
0:52 hrs 1:18 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Mike Bridge


Swimming technique improvement, Triathlon racing and skills, training program design

We provide a range of un-coached and comprehensive coaching options ranging from £30-£80 per month.