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Sprint Triathlon Training Plan | 8 Week Competitive Build | Intermediate

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tammy Slauenwhite

All plans by this Coach
No Ratings

Length

8 Weeks

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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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

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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx2
1:26 hrs 1:15 hrs
Bikex2
1:13 hrs 1:00 hrs
Swimx2
0:53 hrs 0:30 hrs
Day Offx1
—— ——
Brickx1
1:13 hrs 1:35 hrs
Otherx1
0:11 hrs 0:12 hrs
Strengthx1
0:20 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Run
1:26 hrs 1:15 hrs
Bike
1:13 hrs 1:00 hrs
Swim
0:53 hrs 0:30 hrs
Day Off
—— ——
Brick
1:13 hrs 1:35 hrs
Other
0:11 hrs 0:12 hrs
Strength
0:20 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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

GO FIT LIFE!

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. 20 years experience. Contact me if you have questions.

Happy training!

Coach Tammy
TrainingPeaks Level 1 Accredited Coach
gofitlife.ca