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12 Week Sprint Triathlon Training Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Kayla Bowker

All plans by this Coach
No Ratings

Length

12 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

12 week Sprint Triathlon Training Plan that features 2-3 pool swims a week including drills and intervals, 1-2 brick workouts, interval runs, aerobic endurance workouts, strength workouts, and 1-2 recovery days each day. Bike workouts are based on threshold power however that can easily be exchanged for perceived effort on a 1-100% scale. This is a plan that can work for either a beginner or someone who has a background in swimming, biking, and running.

RPE - 5 = 50%
RPE - 6 = 60%
RPE - 7 = 70%
RPE - 8 = 80%
RPE - 9 = 90%
RPE - 10 = 100%

This plan runs from 4-8 hours a week of training and great for a busy schedule. With Week 4 and 8 being recovery weeks and Week 11 and 12 being taper weeks. Also include transition practice starting after week four every two weeks.

Strength workouts all include videos to explain how to do the workouts.

Includes email correspondence for questions at whereyourfeettakeyou@gmail.com

Choose this plan if you’re up to doing three workouts per week in each discipline, but wish to stay close to the minimum amount of training that such a schedule entails.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:04 hrs 1:02 hrs
Strength x3
1:13 hrs 0:45 hrs
Swim x2
0:05 hrs 0:20 hrs
Bike x2
2:07 hrs 1:34 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:04 hrs 1:02 hrs
Strength
1:13 hrs 0:45 hrs
Swim
0:05 hrs 0:20 hrs
Bike
2:07 hrs 1:34 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Kayla Bowker

Where Your Feet Take You

I am Kayla Bowker certified USAT Level 1 Triathlon Coach and founder of WhereYourFeetTakeYou. Where Your Feet Take You is a team dedicated to finding passion, faith, and strength in oneself through triathlon. I offer one on one coaching for triathlon and running along with other coaching options to help you towards accomplishing your goals.

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