Pool Sprint Distance – Mid Volume Balanced (10 weeks 7-8.5 hours per week, fully reusable, coach email support)

This plan is designed for athletes who can already swim for up to 45 mins non-stop (approx. 1:45 - 2:00 per 100m average), cycle for 1 hour non-stop and run for 1 hour and will work to build you up to chasing a PB at your next sprint distance triathlon on limited time. This plan takes a balanced approach to the distribution of training and is suitable for those who have a good level of ability at swim bike and run. This plan is aimed a newer athletes looking to complete their first pool based sprint triathlon with relatively limited time. Take a look at our more advanced plans if you feel this plan is not suitable here.

The plan comes with detailed instructions and key areas of focus so you can fully understand how to train effectively and, possibly more importantly, why you are training this way at this particular point in the plan.

All bike and run sessions are built as structured workouts, which can be downloaded directly to your training device, Zwift, Trainer Road etc., to allow you to focus on the workout specifics rather than thinking about how to execute the next section.

Included in the plan are weekly descriptions of the aims for the week. It is expected that you have recently completed some threshold tests and are confident that your training zones are set up to reflect your current fitness. If you need a pre plan test week click the link on the first week of this plan to download our testing week plan for free.

All of our technique-based swim sessions come with full descriptions of the focus of the sessions, the key drills and advice on how to implement them into your sessions to gain the full effect to improve your stroke.

All of our plans come with email coach support from our experienced British Triathlon level 3, Ironman© and Training Peaks level 2 certified coach Chris who can be contacted here: plansupport@tcc.wales

We offer an option to change plans if you feel you need more or less volume etc. We also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you bespokeplans@tcc.wales.

Key points of the plan:

• Starts at 7 hours a week (Swim 1:50, Bike 2:45 and run 2:30)


• Peaks at 8.5 hours a week (Swim 2:20, Bike 3:30 and run 2:45)


• Average of 2 swims, 2 bikes and 3/4 runs per week


• Longest Swim 1:00


• Longest Bike 1:30


• Longest Run 1:00


• 6 weeks build and 1-week recovery

Recovery weeks are included to ensure you are always training sensibly and not creating too much excess fatigue, stopping you from performing at your best

This plan is based around heart rate and pace for the run, power for the bike and pace/RPE for the swim, therefore a GPS watch with heart rate monitor and a power metre are required to get the best out of this programme. If you need a heart rate only, pace only or RPE based plan please check out our other available plans here.