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TPS Intermediate Sprint Triathlon Plan - 12 weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Nick Saunders

All plans by this Coach
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Length

12 Weeks

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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

• 12-week progressive plan
• There are 3 swims, 3 cycles and 4 runs on average per week.
• Structured swim, cycle and run workouts that can upload to a Garmin or similar device
• HR zones set using Joe Friel formula
• Every 4th week is a recovery week with an option to race
• One day off a week
• Detailed description of each session
• Optional sessions if you feel like skipping a session

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 skip the day that you feel you need a day off. Don't try to make up the training.
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 nicktpscoach@gmail.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
2:41 hrs 2:00 hrs
Swim x3
2:04 hrs 1:00 hrs
Run x3
2:07 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
2:41 hrs 2:00 hrs
Swim
2:04 hrs 1:00 hrs
Run
2:07 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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.
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