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Sprint Triathlon - Time/Intensity 14 Weeks


Rachel Zambrano - Peaks Coaching Group

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14 Weeks

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Plan Description

The focus of this 14 week program is foundation and strength for sprint triathlon. This plan will prepare you for any sprint triathlon or for your first. This training plan is designed to focus on time and intensity rather than distance and is based on a five zone training system to prepare the athlete to be versatile and well trained. The preferred method of training is by power, followed by pace, then by heart rate, then, if no other training tools exist, RPE.

The Swim and Bike training zones are at the choice of the athlete, but this plan has been written to accommodate training with 5 zones - whether it be by power, pace, heart rate or RPE. Information on Bike and Swim zones are available via the internet, more information on Run Zones can be found below.

The run zones are as follows:

Zambrano Run Power Training Zones (based on % of threshold):
Z1 (recovery) < 82%
Z2 (endurance) 82% - 88%
Z3 (tempo) 89 - 95%
Z4 (threshold) 96% - 104%
Z5 (anaerobic) >104%

For athletes using pace, this plan uses Joe Friel's running pace zones, however zones 5a, 5b, and 5c will not be used separately in this plan.

For athletes using heart rate zones, this plan uses Andy Coggan's heart rate zones.

The RPE scale used in this plan has only five zones and is roughly equivalent to the zones listed above.

Zambrano Run RPE Training Zones:
Z1 (recovery) This is easy. You should be able to hold a conversation at this pace without breathing hard.
Z2 (endurance) This is your all day pace. Conversation becomes difficult, but not impossible.
Z3 (tempo) This is your marathon pace. Holding a conversation isn't impossible, but it is challenging to run and converse at the same time at this point.
Z4 (threshold) This is almost the top of your ability. You aren't sprinting, but conversation is impossible
Z5 (anaerobic) This is everything you have - all the gas in the tank that you can give. Intervals here don't last more than a few minutes because your muscles simply can't go much longer than that.

Good luck! Ruby

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
1:39 hrs 0:45 hrs
Bike x3
2:27 hrs 1:30 hrs
Swim x3
2:07 hrs 1:00 hrs
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
1:39 hrs 0:45 hrs
2:27 hrs 1:30 hrs
2:07 hrs 1:00 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on We also consulting and provide custom coaching weekends.

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