"I really like your style and feel that I have a virtual coach at my side during training. After I do my first sprint triathlon next week I’d like to sign up for another plan." Toby Garritt, Bali, May 2017.
There are usually 2 swims, 2 cycles, 2 runs and a strength workout each week, plus a day off. Every 4th week is an easier week. You can move the workouts around to suit your availability. Brick workouts and open water swims are included later on. Training Zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.
• Screenshot of the first 2 weeks (JPG, 300KB)
• Screenshot of the biggest 2 weeks (JPG, 300KB)
Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Advanced version, email us within the first 14 days and we'll swap it free of charge.
All our Advanced Sprint Tri Plans
All our Intermediate Sprint Tri Plans
All our Novice Sprint Tri Plans
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A steady run, mainly in Zone 2. You should be able to chat at this intensity. This can be a jog/walk if you prefer.
These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now.
Guide to swim abbreviations is here:
All with 20 secs rests:
100FC in Zone 2,
100KICK as (50 in Zone 2, 50 in Zone 4),
100FC in Zone 2.
2x200 as (100FC in Zone 3, 100PULL in Zone 2) +30secs rest.
100 in Zone 2 as (50FC/50KICK).
Please click on the link below for your guide to the strength and conditioning workouts.
These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.
5mins easy Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2)
3x2mins in Zone 4 (+60secs rests in low Zone 2)
5mins in Zone 2
These swims involve effort at or above race pace, with regular recoveries. They will build your speed for race day. We'll start off fairly easy and build up gradually.
3x100FC in Zone 2 + 20secs rests.
100FC in Zone 4 + 30secs rest.
100PULL in Zone 5 + 30secs rest.
100FC in Zone 4 + 30secs rests.
2x100 in Zone 2 as (50FC, 25BACK/25BREAST) + 20secs rests
A nice steady run, mainly in Zone 2. This can be a jog/walk.
A nice steady ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity.