Sprint Triathlon Training Plan | 8 Week Competitive Build | Intermediate
Author
Tammy Slauenwhite
All plans by this CoachLength
8 Weeks
Typical Week
2 Bike, 1 Other, 2 Run, 1 Strength, 2 Swim, 1 Day Off, 1 Brick
Longest Workout
0:30 hrs swim
1:00 hrs bike
1:15 hrs run
Plan Specs
triathlon sprint intermediate hr based tss based
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Summary
Includes Structured Workouts
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This 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 can be used by a strong and very fit beginner triathlete or intermediate triathlete with previous triathlon experience. 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 sprint triathlon training plan is HR & TSS based. It has everything the triathlete needs at the competitive stage of training, including brick workouts, run intervals, cycling hills, core strength workouts (my videos), 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. Email: tammy@gofitlife.ca
Stats
Sample Day 1
This workout gets harder as you move along, helping you to increase strength and endurance. Warm up and then complete the 4 builds in the proper HR zones. Finish off with a nice cool down, spinning easy. Make sure you hydrate after. Stretch and foam roll post-workout or later that day. Enjoy!
Sample Day 2
Run Speed Intervals. 20 minute warm up. 2 minutes hard followed by 2 minutes easy. Repeat x 6. Cool down for 16 minutes of easy running. Stretch & foam roll post-workout. Practice deep belly breathing and relaxing the muscles to release tension. Hydrate!
Sample Day 3
This core workout is an asset to any athletes program. Click the link to get started and I'll guide you through an effective and efficient 20-min core workout:
https://youtu.be/QpFHQAH9ST4
Sample Day 4
10 minute warm up with drills. Then 4 x 1 minute builds. Each 1 minute gets progressively harder and faster. Finish with a 10 minute cool down of easy meditative swimming. Focus on your breath.
Sample Day 4
Warm up and then complete the 2 builds in the proper HR zones. Finish off with a nice cool down, spinning easy. Make sure you hydrate after. Stretch and foam roll post-workout or later that day. Enjoy!
Sample Day 5
A full body stretch to enhance the recovery process. Use my video to guide you through or do your own routine:
https://www.youtube.com/watch?v=qNm8R9LNeH4&t
Sample Day 6
20 minute warm up on the bike progressively getting HR up to 70%. Then 2 x 3 minute intervals @ 80-90% HR with 5 minute rest in between each interval. Then spin 10 minutes at 60-70% HR. Run immediately after the bike. The first 5 minutes is at 80-90% HR, to train the legs to adapt to hard efforts off the bike that you will do come race day. Then run the final 10 minutes at 60-70% HR. Jog or walk for the final 5 minutes, bringing your HR down to zone 1, while you practice deep belly breathing and ignite the recovery process. Foam roll and stretch post-workout or at a later time. Focus mainly on what is tight. Aim to release the tension.