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12 Week Sprint Triathlon Training Plan

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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

Length

12 Weeks

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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:04:00 01:02:00
Strength x3
01:14:00 00:45:00
Swim x2
00:06:00 00:20:00
Bike x2
02:07:00 01:34:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
01:04:00 01:02:00
Strength
01:14:00 00:45:00
Swim
00:06:00 00:20:00
Bike
02:07:00 01:34:00
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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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