Sprint Triathlon Plan - 12 weeks


Erin Lockwood

All plans by this Coach


12 Weeks

Typical Week

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

Longest Workout

1:00 hrs swim
1:30 hrs bike
1:00 hrs run

Plan Specs

triathlon sprint beginner

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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 Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:23
Training Load By Week
Average Weekly Training Hours: 07:23
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

Base | Body Weight II | Functional Strength

**Base Focus: 3-5 Circuits, 10-12 reps, Medium-Heavy Weight

**Click on the Paperclip above to view the MOV video file or click hyperlink. http://bit.ly/BodyWeight2

Push-up position hold

Squat position hold

Corkscrew or side plank position hold (for each side)

Lunge position hold (for each leg)

V-Up, Ab Hover, or Boat Position hold

Horizontal or regular pull-up position hold

Sample Day 1

Base | 9 Minute Over and Under Intervals | Threshold

Over/Under Intervals are a lactate threshold workout that features surges or accelerations to mimic the real-world demands of taking pulls in a paceline or breakaway.

Repeat 3x for a total of 9 minutes
2 Minutes just under Zone 4 (Threshold)
1 Minutes in Zone 5 (Vo2 Max)

Rest then repeat

Sample Day 2

Base | 1 and 1/2 Repeats | Threshold

One and a half mile repeats

Just two repeats, with a 3:00 recovery in between, and then cool down.

Sample Day 2

Base | Basic Ladder | Threshold

Warm up/Zone1
150 yard swim

Main Set
(rests in between intervals paraenthesis)
4 x 25 freestyle (:05)
1x fast/3x easy
4 x 50 freestyle (:10)
2x fast/ 2x easy
4 x 75 freestyle (:10)
3x fast/1x easy
4 x 100 freestyle (:10:)
4x fast
4 x 75 freestyle (:10)
3x easy/1x fast
4 x 50 freestyle (:10)
2x easy/ 2x fast
4 x 25 freestyle (:05)
4x easy
Cool Down/Zone 1
100 yard swim

Sample Day 3

Base | Basic Strength I | Functional Strength

**Base Focus: 3-5 Circuits, 10-12 reps, Medium-Heavy Weight

**Click on the Paperclip above to view the MOV video file, or click hyperlink. http://bit.ly/BasicStrength1

Dumbbell Incline Chest Press

Pull-up or Pulldown



Incline Crunch or Little Big

Sample Day 3

Base | 10x30 Power Builder 2 | Threshold

15 minute warm up. easy spin incorporate some single leg efforts for 1 minute at a time.

Accelerate for 30 seconds, w/cadence over around 95, in a big gear with watts in zone 5....

...after 30 seconds then climb for 30 seconds (seated or out of saddle) in an even bigger gear...

Recover for 2:00 then repeat

Sample Day 4

Base | 30 Minute Fartlek Repeats | Threshold

After warm-up 6 minutes @ threshold right into 4 minutes below threshold.

Then repeat.

Sprint Triathlon Plan - 12 weeks

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