Sprint Triathlon Training Plan-12 weeks
T3Multisports LLCAll plans by this Coach
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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:46 hrs||1:15 hrs|
|1:40 hrs||1:00 hrs|
|2:00 hrs||1:30 hrs|
Day Off x1
|0:20 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:46 hrs||1:15 hrs|
||1:40 hrs||1:00 hrs|
||2:00 hrs||1:30 hrs|
||0:20 hrs||0:45 hrs|
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?