Sprint Triathlon Training - Off Season | 4 Weeks


Tammy Slauenwhite

All plans by this Coach


4 Weeks

Typical Week

2 Other, 2 Strength, 2 Swim, 3 Run, 1 Day Off, 2 Bike

Longest Workout

0:32 hrs swim
1:00 hrs bike
0:40 hrs run

Plan Specs

triathlon sprint intermediate strength base period

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This sprint triathlon training plan is FANTASTIC for the triathlete who wants to keep training in the off season. It has less intensity and more focus on form and building strength.

It's also great for the busy person working a 9-5 job through the week and has more time to train on the weekends. Weekday workouts are short but the weekends make up for it.

This plan is best suited for those with a season of sprint distance triathlon training under they belt. It is not suited for beginners with no prior experience.

After the 4 weeks are completed, take one week of active recovery, and repeat this plan again. This is a great way to stay in shape for the winter months until base training begins again for the upcoming season. Enjoy!


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:37
Training Load By Week
Average Weekly Training Hours: 05:37
Average Weekly Breakdown

Coach Tammy Slauenwhite - Manageable Training Plans for the Lifestyle Endurance Athlete


You have a full-time life to lead but also passionate about living an active lifestyle. You know that to maintain balance, you need a plan that will jive with your life. My plans help the lifestyle endurance athlete crush goals and live life simultaneously! They are easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every single plan. Contact me if you have questions. Happy training! ~ Coach Tammy

Back to Plan Details

Sample Day 1

Strength Training for Triathletes | Video

This strength training workout is great for triathletes. It is available on my Tammy Lee TV YouTube channel. Click the link below to get started:


Sample Day 1

Full Body Stretch | Video

A full body stretch to enhance the recovery process. Use my video to guide you through or do your own routine:


Sample Day 2

Swim | 1 Min Builds x 2 sets

10 minute warm up with drills. Then 4 x 1 minute builds. Each 1 minute gets progressively harder and faster. Once all 4 builds are completed, take a 4 minute recovery swim. Then repeat the build again. Finish with a 10 minute cool down of easy meditative swimming. Focus on your breath.

Sample Day 3

Progressive Run | 3 x 3 Min Build

Progressive Run Workout. Warm up 10 minutes. The main work build towards a faster pace. After build is done, run or walk a 10 minute cool down. Practice deep belly breathing during the walk to ignite recovery. Hydrate, stretch, & foam roll after.

Sample Day 4

Swim | 10 Min Tempo

Warm up with form drills for the first 10 minutes. Keep it easy. Then do a form-focused 10 minute tempo swim. Tune into everything, including your breath. Cool down with an easy 10 minute meditative easy calming swim. Even though it's easy, still keep your form. Concentrate!

Sample Day 6

Brick Bike with Hills

10 minute progressive warm up. Then ride the hills with a solid effort, getting your heart rate up to 80-85% by the time you crest the hill. Spin home for easy cool down for 10 minutes.

Sample Day 6

Endurance Core POST Brick Workout | Video

Do this core workout after you completed your brick workout. This core workout is an asset to any athletes program. Click the link to get started and I'll guide you through an effective and efficient 20-min core workout:

Sprint Triathlon Training - Off Season | 4 Weeks

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