TPS Advanced Sprint Triathlon Plan - 12 Weeks
Nick SaundersAll plans by this Coach
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• 12-week progressive plan
• There are 3 swims, 3 cycles and 4 runs on average per week.
• Structured power cycle workouts that can upload to Zwift or similar platforms
• Bike zones set using Coggan formula
• 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
• Sessions downloadable to Garmin or similar devices
• Optional sessions if you feel like skipping a session
To know how you should find out your thresholds follow this link:
The plan 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 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 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|
|2:35 hrs||1:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:29 hrs||1:10 hrs|
||3:09 hrs||2:30 hrs|
||2:35 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor