Intermediate Sprint Triathlon

Average Weekly Training Hours 06:53
Training Load By Week
Average Weekly Training Hours 06:53
Training Load By Week

This intermediate sprint triathlon plan is based on 400 hours volume per annum

Intermediate Sprint Triathlon Training Plan - 12 Week - HR

This plan is designed to make you go faster. 3 workouts per week in each sport, 2 days of strength training and core work. The maximum volume is around 10 hours toward the end of the 12 weeks.

Who is the plan for?

This program should be used for an athlete who is coming off a season where:

1.You have already completed several sprint races for an entire year
2.You have trained for at last 12 weeks prior to starting this program for at least 7-8 hours per week
3.Or, you have come off of your first season of Olympic distance
4.A combination of #3 and #1 or #2

This program is an intermediate plan designed to make you faster at sprint distance triathlons.

Plan schedule

The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too.

The maximum trisport volume is around 10 hours toward the end of the 12 weeks and most of the weeks are around 7-8 hours with some lower volumes thrown in there in the beginning and toward your race at the end.

Background requirements

You should be able to swim at least 2500 yards in a workout.
You should be able to bike at least 1 hour and 30 minutes
You should be able to run at least 50 minutes.

These minimums constitute the average distance and times for the first few weeks of workouts. 

Sample Day 1
MS, 3-4 sets

BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel's Training Bible book.

Sample Day 1
Indoors-Isolated Leg Training

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 2
Drills, 6x50

Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!

Sample Day 2
Strides, 6-8, count steps.

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.

Sample Day 3
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 4
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 4
Short RI 100s

6 x 50 easy done as 25 swim, 25 kick.
6 x 50 count strokes and time the 50s. What combination gives you the lowest ‘score?’ (Ex: 43 strokes + 45 sec = 88).
MS: Swim a moderate effort using what you learned in WU set.
8 x 100 (10 sec) moderate.
6 x 50 kick (20 sec) moderate.
CD: 200 easy alternating 50 pull, 50 swim.
Total: 1700

Nick de Meyer
Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and was formerly a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions