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Sprint Triathlon Intermediate Training Plan 8 Week Build

Includes Structured Workouts

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

Learn More about Structured Workouts.


Tammy Slauenwhite

All plans by this Coach


8 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

(Updated May 17, 2021)

This fantastic sprint triathlon 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.

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.

It has everything the triathlete needs at the competitive stage of training, including brick workouts, run intervals, cycling hills, progressive strength workouts (my videos, new one each week), progressive builds, active recovery, rest days, stretching routines, and recovery weeks.

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 & Educator

How it Works

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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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
02:07:00 01:10:00
Run x3
01:47:00 01:15:00
Swim x2
00:53:00 00:30:00
Day Off x1
—— ——
Other x1
00:12:00 00:12:00
Strength x1
00:41:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
02:07:00 01:10:00
01:47:00 01:15:00
00:53:00 00:30:00
Day Off
—— ——
00:12:00 00:12:00
00:41:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Tammy Slauenwhite | Weight Loss & Endurance Coach


Offering structured weight loss & endurance training plans for runners, cyclists, triathletes, duathletes, & walkers too. All plans include strength training videos, pdf guides, & email support. Plans are designed with 21 years coaching experience, education, & current training principals & guidelines. If you are unsatisfied with your plan that you purchased, PLEASE contact me so I can have the opportunity to make it right. Offering a free 30-minute consult for 1:1 coaching. Contact me for info.

  • 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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