Sprint Triathlon Training Plan | 8 Week Competitive Build | Intermediate

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Sprint Triathlon Training Plan | 8 Week Competitive Build | Intermediate

Author

Tammy Slauenwhite

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 1 Brick, 2 Run, 1 Other, 1 Strength, 2 Bike, 2 Swim

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

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


Learn More about Structured Workouts.

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:19
Training Load By Week
Average Weekly Training Hours: 05:19
Average Weekly Breakdown

Coach Tammy Slauenwhite - Manageable Training Plans for the Lifestyle Endurance Athlete

GO FIT LIFE!

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

My training plans are not only super manageable with busy lifestyles but also easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every plan. Contact me if you have questions.

Happy training!

Coach Tammy
TrainingPeaks Level 1 Accredited Coach
20 years coaching experience

Sample Day 1

0:42:00
30.8TSS
Bike | 4 x 3 Minute Builds

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

1:00:00
45.3TSS
Run Intervals | 2 Min x 6

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

0:20:00
13.3TSS
Endurance Core

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

0:24:00
15.8TSS
Swim | 1 Min Builds

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

0:29:00
20TSS
Bike | 2 x 2 Minute Build

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

0:12:00
6TSS
Full Body Stretch

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

1:06:00
50.5TSS
Brick

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.

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