Intermediate Sprint Triathlon Base Training Plan

This plan is suitable for triathletes in their Base season to build a foundation for harder work in the Build periods. It included structured swim, bike and run workouts as well as full-body strength and core training. There is an optional baseline test at the end of the first week and final week to measure training progress. The plan is repeatable.

The training structure is simple enough to follow but progresses with each week and each workout. The intervals increase in time as the goal is to increase aerobic capacity. The plan requires at minimum 6 training hours per week in the first week. In the final week, the athlete will have over 8 hours of training in that week.

A detailed strength training plan is also included and the user can download and print a copy to follow along. There is a guided workout video to go with it for demonstrations and instruction on proper lifting form.

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Athlete Testimonial: Just wanted to say thank you for such an amazing plan. I have done the sprint tri plan twice. First time when I was training for my first sprint, the Cocoa Beach Triathlon. This time as a way to maintain fitness after having a new baby. After starting with your plan and enjoying so much triathlon has become a huge part of my life. I’ve lost over 130lbs doing it and it is now a huge passion of mine. I started with a friends road bike as a loaner and I have now invested in a TT bike and I’m fully committed. Your plan was amazing at each phase of the journey. When I was searching for plans I wanted to find something that was accessible and not super expensive. Your plan stood out to me and I decided to try it out. After doing a MyProCoach(Olympic) and 80/20(Half Iron) plan I ended up back at your plan because it was so much more fun for me in my day to day life. Blessings, Jake Labrador

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Keep in mind this is only a 4-week plan. Ideally, I would suggest 8 - 12 weeks of base work when training for a sprint triathlon, depending on the athletes current fitness level and previous training experience. You can repeat this plan to create 8 or 12 weeks of training.

If you have any questions about this training plan, please reach out to me: tammy@gofitlife.ca

Happy Training!

Coach Tammy Lee
Coaching since 1999
🌐 https://gofitlife.ca