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TPS 12 Week Sprint Plan - Beginner


Ben Bright

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12 Weeks

Plan Specs

triathlon sprint beginner hr based

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Plan Description

This training plan is to be used in conjunction with a Garmin GPS multisport device or devices. The plan is written so that each session is easy to understand and can be uploaded to your device so your device acts as your coach for each session, guiding you through every step.
The plan is intended to be used as a starting point and is meant to be flexible, so move sessions and days around to fit in with your life when you need to, but try to avoid cramming too many hard sessions back to back. If you don’t have enough time to complete a full session, go out and do what you can. A 10-minute run is better than no run at all and it reminds the body what you are training for.
This plan assumes the athlete is starting from a low to medium aerobic base of fitness.
The zones used work off maximum hear rate(MHR):

Zone 1: 65-72% of MHR
Zone 2: 73-80% of MHR
Zone 3: 81-83% of MHR
Zone 4: 84-89% of MHR
Zone 5: 90-100% of MHR

If you come from a single sports background, consider replacing one session in that sport with your weakest discipline once every 2–3 weeks.
Aim to be as consistent as possible. Consistency is the key to athletic improvement. Take the long view: you won’t develop much in a week but you can progress a lot in 12 weeks.
Good luck and enjoy the journey.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:05 hrs 1:00 hrs
1:46 hrs 1:40 hrs
0:02 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:05 hrs 1:00 hrs
1:46 hrs 1:40 hrs
0:02 hrs 0:30 hrs
—— ——

Training Load By Week

Nick Saunders

Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company and offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances from sprint distance to Ironman.
  • Precision Hydration Sweat Testing by Andy Brodziak.

Sample Day 1

Easy Swim

Set 1: 200 Z1 free and backstroke mix + 20sec rest

Set 2: 3x200 Z1 Pull + 20sec
Working on an early catch

Set 3: 200 Z1 mix of free and Kick
Don’t worry too much about speed on this session, just get used to being in the water and feeling relaxed. 

Work on technique, especially your catch and body rotation

Sample Day 2

Easy run

Set 1: 20min Z1
Do 5-10 min of light mobility work before commencing your run. Aim to hold a consistent HR and pace so don’t go out too hard. You should finish feeling good. 5min stretching to finish.

Sample Day 4

Easy Bike

Set 1: 5min Z1 @ 80-85 RPM
Set 2: 5min Z1 @ 85-90 RPM.
Set 3: 35min Z1-2 spinning at 90-95 RPM. 
Set 4: 5min very easy
You can do this on the road or turbo. Focus on smooth pedalling. This will help to recover your legs from Tuesday's run

Sample Day 5

Technical Swim

Set 1: 200 Z1 swim mix of free and back +20sec rest
Set 2: 3x(25 kick, 50 drill, 75 swim) All Z1 +20sec rest
Set 3: 150 Pull or Swim Z1.
Work on your recovery and catch at front of stroke.

Sample Day 6

Bike Brick

Set 1: 5min Z1 @ 80-85 RPM

Set 2: 5min Z1 @ 85-90 RPM.

Set 3: 25min Z1-1 @ 90-95 RPM

Set 4: 5min very easy 
Straight off the bike and into your run

Sample Day 6

Run off bike

Set 1: 20min Z1-2. Keep RPM up when running off bike. Aim for around 90-95 RPM. 
Remember to Hydrate during the session.

Sample Day 8

Steady Swim

Set 1: 200 Z1 swim + 20sec.
Set 2: 2x50 kick Z1 + 10sec.
Set 3: 4x200 swim or pull Z2 + 20sec.
Set 4: 200 Z1 swim. 
Count your strokes on every 3rd 50 of your 200’s and aim to reduce the amount of strokes you take in subsequent sessions.

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