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Intermediate Sprint Triathlon Base Training Plan

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tammy Slauenwhite

All plans by this Coach

Length

4 Weeks

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

❗️UPDATED FEB 5, 2021❗️

This plan has been updated to include the new notes feature. The low rating triggered me to revisit and revise the plan to make it better than before. I have added new features too, such as optional baseline test in the first week and a zone 2 sprint triathlon practice session at the end. This way users can measure their progress and identity weaknesses and strengths for the next stage of their training. 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. If you have questions about this plan, please email me.

PLAN DETAILS:

This plan is most suitable for the intermediate triathlete beginning their base training (base 1) for a Sprint Triathlon. This plan uses max heart rate to establish trainining zones in each workout. It focuses mostly on duration (time under tension).

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.

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

Happy Training!

Coach Tammy Lee
TrainingPeaks Level 1 Coach
https://gofitlife.ca

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
1:06 hrs 0:50 hrs
Bike x4
2:03 hrs 1:22 hrs
Swim x4
2:33 hrs 1:00 hrs
Strength x2
1:00 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:06 hrs 0:50 hrs
Bike
2:03 hrs 1:22 hrs
Swim
2:33 hrs 1:00 hrs
Strength
1:00 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Tammy Slauenwhite - Structured Training Plans for Endurance Athletes

GO FIT LIFE!

Endurance training plans for triathlon, duathlon, running, and cycling. Also providing plans for cross-training and weight loss. Beginner to advanced levels. All plans are structured and come with email support. 20+ years of experience. Contact me if you have questions, especially if you are NOT satisfied with a plan that you purchased. I want the opportunity to make you happy.

The joy is in the journey!

Coach Tammy
tammy@gofitlife.ca
Website: gofitlife.ca


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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