Intermediate Sprint Triathlon Plan (12 week)

Average Weekly Training Hours 02:58
Training Load By Week
Average Weekly Training Hours 02:58
Training Load By Week

This plan is for an athlete with some experience in triathlon seeking structure, a variety of workouts, and higher performance.

Sample Day 2
823m
Drills

200 warmup
3x100 as 25 swim with closed fists/25 swim/25 closed fists/25 swim rest 10 seconds after each 100
3x100 as 25 hesitation/25 swim/25 hesitation/25 swim rest 10 seconds after each 100
100 cooldown

Sample Day 3
0:45:00
Easy Ride

All easy with a few spin ups

Sample Day 4
0:30:00
Endurance Run

Run at an easy pace for 14 minutes, walk 1,
Repeat

Sample Day 6
823m
Descending Set

2x100 warmup rest 10 seconds after each

100 at PE 6 r: 10
100 at PE 7 r: 15
100 at PE 8 r: 20
50 at PE 6 r: 10
50 at PE 7 r: 15
50 at PE 8 r: 20
50 at PE 9 r: 20
25 at PE 7 r: 15
25 at PE 8 r:15
25 at PE 9 r: 20
25 at PE 10 r:25
100 cooldown

Sample Day 7
0:45:00
Aerobic Efforts

15' warmup with a few fast intervals
10' steady riding at a PE of 7
5' easy riding
5' steady riding at a PE of 7, but in a heavy gear with a low cadence
5' steady riding at a PE of 8
5' cooldown

Sample Day 7
0:25:00
Aerobic Run

10 minute warmup with some fast intervals (no more than 20 seconds each)
15 minutes at a PE of 7-8

Sample Day 9
823m
Drills

300 warmup
4x50 as 25 hesitation/25 swim, r:10
100 swim easy
4x50 as 25 closed fists/25 swim r: 15
100 swim easy