8-Week Intermediate Sprint Triathlon Race Training Plan
This fantastic sprint triathlon race training plan is an 8-week competitive build. Sprint distance: 750m swim + 20km bike + 5km run. This plan would be suitable for other triathlon distances that vary slighted, more or less, by a few km for each leg.
🏊♀️ Swim workouts use pace
🚴♀️ Bike workouts use power
🏃♀️ Run workouts use pace
It's great for age-group competitive triathletes and masters too.
This sprint triathlon plan is designed for the busy person juggling a full-time job and family. It requires a base period to be completed prior to taking on this plan. Do not attempt this sprint triathlon training plan if you have not taken the time to build a proper base. Even though most workouts are short, there are several high intensity and demanding workouts in this plan.
The plan can be modified too. If the athlete has more time to train in a week, they can easily add more Z2 or extend the tempo work. The guts of the plan gives you what you need to progress.
It has everything the triathlete needs at the competitive stage of training, including brick workouts, run intervals, cycling hills and sweet spot training, progressive strength workouts using the NEW workout builder (log your lifts), core workouts, stretching routines, and recovery weeks.
CLIENT TESTIMONIALS
"I started a journey toward my first Triathlon (Sprint) back in October 2023. The race Date was in February 2024. I'd never really run much in the past, could swim 'OK' and cycling was my main strength. I knew I would need help on the run up to race day. I found Tammy's 8 week Sprint Triathlon training plan on TrainingPeaks... Let me say this, I could not have managed without it!! It built me up progressively while still allowing me to be present for my wife and kids. All modesty aside, I smashed my first Tri with Tammy's help. Last weekend I finished my second Tri 1st place in my age group (again I used Tammy's plan). If you're willing to put in the work then the results will come. I'll certainly keep Tammy on my radar for any future training needs, you should too!!! Thanks Tammy!" ~ Nathan Paterson
"Hello Tammy, I just wanted to thank you for your training program. I set a new PR and improved my time by 4 minutes. I feel so accomplished right now and am so thankful I trusted your training." ~ Thanks, Erin
If you use this plan to train for a sprint triathlon race, I would love to know how it worked for you. Feedback is always welcomed!
Good luck with your training, racing, and all your adventures.
Coach Tammy Lee
Endurance Coach and Educator
gofitlife.ca
Coach Tammy Lee specializes in high-touch, integrated coaching for masters endurance athletes pursuing competitive and personal performance goals. Coaching since 1999, she combines endurance training, strength, sports nutrition, and recovery to help athletes perform better while balancing the demands of everyday life. A masters athlete herself, Tammy brings racing experience across mountain biking, cyclocross, running and triathlon. She is the founder of GO FIT LIFE Coaching & Education.