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INTERMEDIATE SPRINT Triathlon: 12-week plan (Power based, bike and run)

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INTERMEDIATE SPRINT Triathlon: 12-week plan (Power based, bike and run)


Mikael Eriksson

All plans by this Coach
5 (3)


12 Weeks

Plan Description

Unique benefits of this plan (that few, if any, other plans have):
-Sessions ccategorised as A, B, and C sessions to help you decide which workout to skip if life gets in the way
-In addition to tips for the actual workouts, the plan contains tips on what your focus points should be on a weekly level, what the purpose of each week is, and tips on planning your race, how to stay healthy and injury-free, and more.
-Plenty of links and additional resources. Not sure how to sight in open water swimming? No problem, this plan links to the best instructional video on the topic, and the same goes for other topics like foam-rolling, etc.

This plan will help intermediate triathletes race their fastest sprint distance triathlon ever in 12 weeks. The structured and specific progression of the workouts in the plan will see to that. If you typically finish between the top-20% and top-75% of your age-group this plan will suit you well.

The plan is simple and easy-to-follow. It is based on power both for running and cycling. You don't need any prior knowledge about structured training endurance sports to be able to follow it. Everything is clearly explained in the plan.

There is on average 7 hours of training per week, over 6 workouts. The lightest week is 4 hours, and the hardest has 9 hours of training.

This plan is also available as versions based on bike heart rate instead of power and based on run pace instead of power to guide intensity. See

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
02:06:00 01:15:00
Run x2
01:43:00 01:30:00
Bike x1
01:40:00 02:00:00
Day Off x1
—— ——
Brick x1
01:18:00 02:50:00
Workouts Per Week Weekly Average Longest Workout
02:06:00 01:15:00
01:43:00 01:30:00
01:40:00 02:00:00
Day Off
—— ——
01:18:00 02:50:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Mikael Eriksson - Founder of Scientific Triathlon, Podcaster at That Triathlon Show

Scientific Triathlon

With all the athletes I coach, I have three goals:

-Improve the athlete's performance
-Increase the motivation and enjoyment the athlete gets from the sport
-Provide 100% personalized feedback, mentoring and support. Essentially, teach my athletes to be able to self-coach, should they so desire.

I have coached complete beginners to finish their first sprint and Olympic triathlons, and helped intermediate/advanced athletes qualify for World Championships and reach age group wins and podiums.

  • 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.
  • 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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