Browse More Plans

Sprint Triathlon Plan - 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.

Author

Erin Lockwood

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.

Still have questions about this plan?
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

The ideal candidates for The Lockwood Sprint Triathlon Method are beginner triathletes and intermediate runners that have completed multiple race distances and are looking to race their first triathlon. This comprehensive program is specifically designed to get them over the top while tailoring to those who may only have an hour to spare M-F to training while working the 9-5.

The 12-week program incorporates 4 weeks of Base, 4 weeks of Build, and 4 weeks of Peak volume that includes 1 week of tapering. The program includes field tests, integrated recovery approaches to rest and harvest gains as well as strength training to build leg and core muscle necessary for racing longer distances.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex3
2:42 hrs 1:30 hrs
Runx3
1:42 hrs 1:00 hrs
Strengthx2
1:00 hrs 0:30 hrs
Swimx2
1:57 hrs 1:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
2:42 hrs 1:30 hrs
Run
1:42 hrs 1:00 hrs
Strength
1:00 hrs 0:30 hrs
Swim
1:57 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Erin Lockwood

I have a diverse and broad range of experience in the endurance sports lifestyle with both short and long course experience in triathlons and duathlons including several 70.3 and Ironman finishes. I am an experienced runner with finishes in just about every road race under my belt from 5k to marathon.