TPS 12 Week Sprint Plan - Intermediate

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TPS 12 Week Sprint Plan - Intermediate


Nick Saunders

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12 Weeks

Typical Week

3 Swim, 3 Bike, 3 Run, 1 Day Off

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:00 hrs run

Plan Specs

triathlon sprint intermediate multi day hr based

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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


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:27
Training Load By Week
Average Weekly Training Hours: 07:27
Average Weekly Breakdown

Nick Saunders

Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company and offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances from sprint distance to Ironman.
  • Precision Hydration Sweat Testing by Andy Brodziak.

Sample Day 1

Swim 50,75,100's

10x50 with pull buoy - @ 20sec rest
Very easy on these. It should feel easy
6x75 @ 90% of threshold pace
40sec easy recovery
3x100 @ 85% of threshold pace
3x50 warm down - 20sec rest

Sample Day 2

Interval Cycle 5x2min

15min easy warm up @ Z1 @ 80-90rpm
4x30sec one leg drills on each leg, alternate sides - 60sec easy between drills
Main set:
5x2min intervals @ Z3-4HR @ 85-95rpm
2min easy to steady recovery @ 80-85rpm
8min easy warm down

Sample Day 2

Easy to steady 30min run

Easy 30min run @ Z1HR

Sample Day 4

Interval Run 6x60sec

10min easy warm up @ Z1HR
6x30sec strides working on increasing leg speed and stride length through the 30sec
60sec easy recovery
Main set:
6x60sec fast working up to Z4HR
60sec easy recovery
9min easy warm down

Sample Day 4

Steady Cycle - 10x60sec high cadence

15min warm up @ Z1HR
Main Set:
10x60sec @ cadence @ 100rpm, keep the effort comfortable - HR no higher than Z2 - 80sec easy
8min easy @ Z1HR

Sample Day 5

Steady Swim

200 easy warm up - mix it up with back stroke if you want to - 60sec rest
10x50 steady @ 80-90% of threshold pace for the 50 - 20sec rest
8x25 easy kick - use fins if you have them - 20sec rest
8x50 steady @ 80-90% of threshold pace for the 50 - 20sec rest
100 easy warm down

Sample Day 6

Long Steady Bike

15min easy @ Z1HR - cadence @ 80-90rpm
75min @ Z2HR. If any hills HR can go over Z2 but not for more than 60sec - cadence range @ 80-95rpm

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