12 Week Sprint Triathlon Training Plan

Author

Kayla Bowker

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run, 2 Swim, 2 Bike, 1 Day Off, 3 Strength

Longest Workout

0:20 hrs swim
1:34 hrs bike
1:02 hrs run

Plan Specs

triathlon sprint beginner intermediate multi day power based pace based strength

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Summary

Includes Structured Workouts

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


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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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:39
Training Load By Week
Average Weekly Training Hours: 04:39
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

0:20:00
17.6TSS
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

0:25:00
Glute Activation Work

15 monster walks (with Band)
https://www.youtube.com/watch?v=Nry0TZg8EN0
15 lateral walks (with band)
https://www.youtube.com/watch?v=CyexXVt1B9o
repeat both of these two times

4X10 glute bridge
https://www.youtube.com/watch?v=2-d8EplhKIM

4X10 donkey kicks with band

4X10 side donkey kicks
https://www.youtube.com/watch?v=Wzb_qX5gLww

4X10 fire hydrants
https://www.youtube.com/watch?v=n4iSkwX8GuI

Sample Day 2

549m
Pool Swim 1 - Drills and 50s

Warm up
100 yds easy

4x25 closed fist drill
https://www.youtube.com/watch?v=wNU0nMCcGfE

100 yds easy

4x50 moderate pace on 15 seconds recovery

100 easy

Sample Day 2

0:06:00
Core work

1 minute plank

30 seconds side plank (each side)

1 minute mountain climbers

Plank with Knee Tuck 15 on each side
http://www.coreexercisesolutions.com/plank-with-knee-tucks/

Plank with Knee to elbow
https://www.trainonline.com/plank-knee-to-elbow-exercise

1 minute shoulder taps
https://www.youtube.com/watch?v=f_b3VLnFpTY

Sample Day 3

0:35:00
32.8TSS
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

686m
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

0:30:00
34.8TSS
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.

12 Week Sprint Triathlon Training Plan

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