TPS 12 Week Sprint Plan - Intermediate
Nick SaundersAll plans by this Coach
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This plan is far more challenging than the Sprint Beginner Plan. Workouts are HR based for bike and run workouts. Swim workouts are based on threshold pace.
You should be able to swim at least 1.5km, cycle 30km and run 6km before starting this programme.
We use Joe Friel's 7 zones, follow this link for more info:
The plan is progressive and builds you up to being race ready for your Sprint Distance Triathlon. There are some challenging brick sessions in there to get you used to the feeling of racing as well as multiple interval sessions.
On some weeks there are no days off. If you feel you need a day off you can always move the swim planned for Friday to Saturday. If you feel sick or fatigued you should take 1 to 2 days off. Do not try to make up lost sessions, rather ease back into the plan.
There are no strength sessions provided. It is recommended that you at least do functional core sessions or at least a light weights workout to help prevent injury and maintain basic strength. This should take no more than 30min. Good days to do these sessions would be a Monday, Wednesday or Friday. 2 sessions a week is adequate for strength workouts.
If you swim with a swim squad or do track sessions you can replace the swims and interval run sessions with your club workouts. Make sure your coach is aware of your planned race.
Good luck, if you have any questions or need the plan changed email firstname.lastname@example.org
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:08 hrs||1:00 hrs|
|2:39 hrs||2:00 hrs|
|1:59 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:08 hrs||1:00 hrs|
||2:39 hrs||2:00 hrs|
||1:59 hrs||1:00 hrs|