12-Week Sprint Triathlon

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12-Week Sprint Triathlon

Author

Justin Chester

All plans by this Coach

Length

12 Weeks

Typical Week

2 Swim, 2 Run, 2 Bike, 1 Day Off

Longest Workout

1:00 hrs swim
1:30 hrs bike
0:57 hrs run

Plan Specs

triathlon sprint beginner weightloss hr based

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Summary

This 12-week training plan is designed for beginners who want to compete in a sprint distance triathlon. Athletes should be able to comfortably swim 200 yards without stopping.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:02
Training Load By Week
Average Weekly Training Hours: 05:02
Average Weekly Breakdown

Justin Chester

Tri Coach Colorado
  • USA Triathlon Level 2 Coach
  • Slowtwitch Master Coach
  • TrainingPeaks Level 2 Certified
  • American Swim Coaches Association (ASCA) Level 2 Coach
  • Monthly Personal Coaching
  • Training Plans
  • Video Analysis
  • Swim/Cycling/Running Analysis
  • LT Testing

-Monthly Personal Coaching

  • Training Plans
  • Swim Video Analysis
  • Cycling Analysis
  • Running Gait Analysis
  • Functional LT Testing (Bike and Run)

Sample Day 1

1:00:00
1052m
Swim - 1150 Drills and 200

Warm Up: - 4x25 swim easy RI:30 Main Set: - 2x50 swim RI:45 (Perfect form!) - 4x { - 25 one-arm drill R RI:30 - 25 one-arm drill L RI:30 - 50 swim } RI:60 - 2x100 swim RI:60 - 1x200 swim - 4x25 swim RI:20 Cool down: 50 easy One Arm Drill: https://www.youtube.com/watch?v=B3kq8LeKIcs

Sample Day 2

0:20:00
20-min Easy

20-min run Easy. Maintain HR Zone 2.

Sample Day 3

0:49:00
39.5TSS
Cycle Workout 10/2 - 49-min

Cycle Workout.
.
W/U 10-15min @ Z2-Z3 effort. During the last 5min of the W/U, build effort levels up to upper Z4 and then return slowly back to Z2 effort again. Keep cadence between 90-100rpm during the W/U.
.
Main Set: 2x
.
10 min @ 95-105rpm @ Moderate effort with a focus on even power through the full range of motion.
.
2 min easy spin at 90rpm
.
W/D 10-15min @ Z2-Z3 effort @ 90-100rpm

Sample Day 4

1:00:00
1052m
Swim - 1150 Drills Catch/Pull

Warm Up: - 4x25 swim easy RI:30 Main Set: - 2x50 swim RI:45 (Perfect form!) - 4x { - 25 monkey drill drill RI:30 - 25 swim RI:30 - 25 broken catch-pull drill RI:30 - 25 swim } RI:60 - 2x100 swim RI:60 - 4x25 six-kick switch drill RI:30 - 4x50 swim RI:45 Cool down: 50 easy Six Kick Switch Drill: https://www.youtube.com/watch?v=HWrAYcmexqQ Monkey Drill: https://youtu.be/vJPeXbeDbnQ Broken Catch/Pull Drill: https://youtu.be/efDEERmGliU

Sample Day 6

0:38:30
40.8TSS
35-min - 3x1:30min @ Z4

W/U 10-15min Easy warm up with 3-4 x 1min building up to Hard effort and then back down to Easy effort, make sure the body is well warmed up before we start our main sets.
.
Main Set
3 x 1:30min @ Mod/Hard Effort with 3:00min easy recovery run between sets. Remember to keep your heart rate below threshold during the set. remember good form and if you can run on a soft surface if possible that will be great.
.
W/D
warm down with left over time at Easy effort, once again soft surface if possible.
.
Goal
the main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficiency.

Sample Day 7

1:00:00
Easy Ride 1hr

Easy 1-hour ride. Maintain HR Zone 2 for the entire ride

Sample Day 8

1:00:00
1052m
Swim - 1150 Drills and Swimming

Warm Up: - 4x25 swim easy RI:30 Main Set: - 2x50 swim RI:45 (Perfect form!) - 4x { - 25 R-side kick drill RI:30 - 25 L-side kick drill RI:30 - 50 swim } RI:60 - 2x100 swim RI:60 - 4x25 six-kick switch drill RI:30 - 4x50 swim RI:45 Cool down: 50 easy L/R Side Kick Drill: https://www.youtube.com/watch?v=417pD_jfmJw Six Kick Switch Drill: https://www.youtube.com/watch?v=HWrAYcmexqQ

$150.00 - Buy Now