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Working Triathlete Novice Sprint Triathlon Training Plan (Threshold Pace and Power Based)


Conrad Goeringer

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9 Weeks

Plan Specs

triathlon sprint beginner power based tss based

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Plan Description

Training plan for relatively fit individuals (i.e. can bike 60 min, run 40 min and swim 500 yards continuously).

The plan keys off of your functional threshold power for the bike and threshold pace for run workouts (i.e. % of your cycling FTP and your threshold running pace). To set your threshold power and threshold running pace, refer to the following link:

You can also key off of other metrics as per the chart at the following link:

For additional information (RPE, drills, exercises, setting thresholds etc.), see the following link:


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:05 hrs 1:05 hrs
1:24 hrs 0:40 hrs
2:46 hrs 1:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:05 hrs 1:05 hrs
1:24 hrs 0:40 hrs
2:46 hrs 1:40 hrs
—— ——

Training Load By Week

Conrad Goeringer

Working Triathlete

Working Triathlete is a resource for busy athletes who want to dominate in life and athletics. Learn how to cut out the fluff and wring every drop of potential from your body in the time you have available to train. With a focus on maximizing performance with deliberate efficiency, Working Triathlete coaching, training plans and e-books can teach you how to race well without sacrificing other areas of your life.

Sample Day 1

FTP Test 20 Min

This workout is a field test to establish your functional threshold power, which is the maximum power you can put out for an hour. After a warm up, four openers and a 5-min high intensity effort, you will perform an all-out 20-min test. You should go as hard as you can during the 20-minute effort. Your average power over the interval multiplied by .95 is your FTP. Once you calculate it, update your threshold setting in your profile. All other workouts key off of this metric.

Sample Day 2

700: 12X25

100 Easy (take breaks as needed)

2X100 Drills
-50 Kick with kick board
-25 Fist Drill
-25 Catch Up

-20 seconds rest

100 Pull

Sample Day 2

20 Min Easy Run

Sample Day 3

Steady Aerobic 20

Sample Day 4

Threshold Field Test or Race

-Warm up Z1-2 for 15 minutes
-Dynamic Stretching/Drills/Strides
-Run as hard as you can for 30 minutes. Maintain an intensity you think you can maintain for the entire 30 minutes. Track heart rate and pace. Your average heart rate over the last 20 minutes of the effort is your Threshold Heart Rate. Your average pace for the effort is your Threshold pace.
-Cool down Z1-2 for 10 minutes

Sample Day 6

Cadence Intervals: 6X(1-1)

Sample Day 6

20 Min Easy Run

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