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12 Week Sprint Plan for relative new comers


Coach Dave D'Abrosca - USAT Level 1 Certified

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12 Weeks

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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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Plan Description

This 12 week Sprint Plan is designed for the athlete who is looking to do their first Sprint Triathlon, but current level of fitness allows 500 yards of continuous swimming, 12+ miles cycling and is capable of running a 5k. This plan is also appropriate for an athlete who has done a few Sprints, but would like to step up to a structured plan but isn't quite ready to hire a full service coach.

The athlete should have a running watch and/or a cycling computer that allows capture of speed, distance, time and heart rate. These workouts by default do not require a power meter, but please contact the coach if you'd prefer to train with power.

In addition to scripted plans Power2Tri Multisport also provides full service coaching. Please email us at for more information on more comprehensive coaching plans.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:53 hrs 1:00 hrs
3:10 hrs 1:48 hrs
1:29 hrs 0:57 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:53 hrs 1:00 hrs
3:10 hrs 1:48 hrs
1:29 hrs 0:57 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Dave D'Abrosca

Power2Tri Multisport Coaching

Power2Tri Multisport provides athlete-focused, 1:1 coaching for athletes across the US. We take a balanced, structured and data driven approach to training. Our training systems have helped athletes complete their first triathlon thru Ironman, achieve PRs and qualification for National/World Championship races. In addition to triathlon, we coach duathlon, run + cycling only athletes.

  • Custom 1:1 + Group Training
  • Custom and Static online Plans
  • Triathlon, Duathlon, Run and Cycling