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12 Week Sprint Triathlon Training Plan


Kayla Bowker

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12 Weeks

Plan Specs

triathlon sprint beginner intermediate multi day power based pace based strength

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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

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.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:04 hrs 1:02 hrs
1:13 hrs 0:45 hrs
0:05 hrs 0:20 hrs
2:07 hrs 1:34 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:04 hrs 1:02 hrs
1:13 hrs 0:45 hrs
0:05 hrs 0:20 hrs
2:07 hrs 1:34 hrs
—— ——

Training Load By Week

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.

Sample Day 1

Aerobic run

Zone 1-2 aerobic run, staying easy and consistent. If you have to adopt a run/walk method do so in 3-4 mins running and 1 minute walking.

Sample Day 1

Glute Activation Work

15 monster walks (with Band)
15 lateral walks (with band)
repeat both of these two times

4X10 glute bridge

4X10 donkey kicks with band

4X10 side donkey kicks

4X10 fire hydrants

Sample Day 2

Pool Swim 1 - Drills and 50s

Warm up
100 yds easy

4x25 closed fist drill

100 yds easy

4x50 moderate pace on 15 seconds recovery

100 easy

Sample Day 2

Core work

1 minute plank

30 seconds side plank (each side)

1 minute mountain climbers

Plank with Knee Tuck 15 on each side

Plank with Knee to elbow

1 minute shoulder taps

Sample Day 3

Aerobic Endurance Bike

This can either be done indoors on a trainer or outdoors.
Make sure to stay consistent on the pedals, even pressure on the pedals, pushing through the balls of your foot, scrapping the bottom with your heel igniting the glutes, and pulling back up in an even circle.

Sample Day 4

Pool Swim 2 - Aerobic Endurance

Warm up

2x50 moderate pace

3x50 Build on 20 Seconds rest in between
1. Easy
2. Moderate
3. Fast

2x25 FAST on 5 seconds rest in between

3x50 Build on 20 Seconds rest in between
1. Easy
2. Moderate
3. Fast

100 super easy

Sample Day 7

30 minute Aerobic Run

Run in Zone 1-2 endurance pace, nice and easy focusing on keeping a steady easy pace. If you need to adopt a run/walk method you can.

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