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Intermediate Sprint Triathlon

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Intermediate Sprint Triathlon


Nick Harris British Triathlon Federation level 3 Coach, Training Bible Master endurance coach

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12 Weeks

Plan Description

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.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:14:00 01:00:00
Bike x2
01:57:00 01:40:00
Run x2
01:27:00 01:00:00
Strength x1
00:24:00 00:45:00
Brick x1
00:47:00 01:40:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:14:00 01:00:00
01:57:00 01:40:00
01:27:00 01:00:00
00:24:00 00:45:00
00:47:00 01:40:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as 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

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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