Sprint Triathlon Base Training | Intermediate Plan


Tammy Slauenwhite

All plans by this Coach


4 Weeks

Typical Week

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

Longest Workout

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

Plan Specs

triathlon sprint intermediate hr based tss based strength base period

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Includes Structured Workouts

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Intermediate triathletes looking to train for a Sprint triathlon can use this plan to build a strong base for the upcoming triathlon season. This plan can be repeated 2-3 times or used within the final month of base training, right before you begin your build stage. It includes two swim, three bike, and three running workouts each week, in which three days include brick workouts. Also included are my video workouts for core training, strength training for triathletes, and foam rolling. If you like this plan, let me know by emailing tammy@gofitlife.ca. Enjoy and happy training! ~ Coach Tammy


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:30
Training Load By Week
Average Weekly Training Hours: 07:30
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

Yoga | 75 min

Attend a yoga class at a local studio or use a video online. Focus on your form. Enjoy!

Sample Day 2

Swim Steady Pace | 60 Min

Swim at a steady moderate pace.

Sample Day 3

Spin Intervals | 1:1 x 8

Warm up with an easy spin and then step it up. Repeat the intervals for 8 times. Cool down with relaxing meditative spin for 5 minutes. Then get ready to run!

Sample Day 3

Progressive Run | 3 x 3 Min Build

Progressive run workout to do right after the bike. Warm up 10 minutes. The main work build towards a faster pace. This can be used as a hill workout as well. Warm up to a hill, do each run up progressively faster. Think positive thoughts as you run.

After workout 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 3

Foam Rolling for Legs | Video

Follow me along this foam rolling video workout for the legs: https://youtu.be/Jaj1JHJpi3w

Sample Day 4

Swim Intervals | 1:1 x 10

Warm up with an easy swim and then kick it up. Repeat the intervals for 10 times. Cool down with relaxing meditative swim for 5 minutes.

Sample Day 4

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:


Sprint Triathlon Base Training | Intermediate Plan

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