TPS 12 Week Sprint Triathlon Plan - Advanced
Nick SaundersAll plans by this Coach
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This plan is far more challenging than the Sprint Intermediate Plan. Workouts are Power based for the bike and HR based for run workouts. Swim workouts are based on threshold pace.
You should be able to swim at least 3km, cycle 60km and run 10km before starting this plan.
We use Joe Friel's 7 zones which can be calculated following this link:
To know how you should find out your thresholds follow this link:
The programme is progressive and builds you up to being race ready for your Sprint Distance Triathlon. There are some challenging track and brick sessions in there to get you used to the feeling of racing as well as multiple interval bike sessions with power targets
On some weeks there are no days off. Move things around if you feel you need a day off.
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 programme.
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 track 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 to suit your needs email firstname.lastname@example.org
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:29 hrs||1:10 hrs|
|3:09 hrs||2:30 hrs|
|2:30 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:29 hrs||1:10 hrs|
||3:09 hrs||2:30 hrs|
||2:30 hrs||1:00 hrs|