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Sprint Triathlon Training Plan-12 weeks

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Sprint Triathlon Training Plan-12 weeks


T3Multisports LLC

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12 Weeks

Plan Description

This 12-week triathlon plan is intended for the triathletes training for a sprint race. This training plan is designed specifically for adults and juniors age 16-19 years old who have competed in triathlons in the past and are seeking to compete in the ITU (draft legal) Junior Elite style of triathlon. This plan is designed to improve your performance while preparing to compete in junior elite triathlons in 12 weeks. This is a detailed 12-week plan, it will help you improve on your basic non-draft and draft legal level of training and experience and provide a formal periodized triathlon program. You should be able to train 5 -6 days per week with some days consisting of two workouts in order to start this plan. These workouts will follow a periodization approach to your training. At the end of this plan you will be ready to perform at a higher level during your youth elite distance triathlons.

Age 16 and older
Must be in good heath with no medical conditions or cleared by a licensed physician
Should possess a road bike, no triathlon bike use for ITU style racing
Should own or purchase a Heart Rate Monitor
Ideally own a Computrainer or other brand of power trainer
Able to swim freestyle or front crawl for 1000 meters without stopping
Able to bike 15 miles without stopping and have bike handling skills
Able to run 5 miles without stopping

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:46:00 01:15:00
Swim x2
01:41:00 01:00:00
Bike x2
02:00:00 01:30:00
Day Off x1
—— ——
Brick x1
00:21:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
01:46:00 01:15:00
01:41:00 01:00:00
02:00:00 01:30:00
Day Off
—— ——
00:21:00 00:45:00

Training Load By Week

Boris Robinson


Individual coaching focused on goal setting, annual training plan, month to month and weekly training plans.

Fees include heart rate and power analysis, limited to unlimited emails, fax and phone access based on select programs.

Half Ironman, Youth Triathlon, ITU Draft Legal, Adult Strength Training. Running, Cycling and Endurance Events


Triathlon (intermediate level adults, youth elite & juniors)

Cycling (Crits and road racing)

Endurance & functional fitness

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  • Track your performance with robust data tracking and detailed graphs.
  • 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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