Sprint Triathlon Base Training | Intermediate Plan

Author

Tammy Slauenwhite

All plans by this Coach

Length

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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

Stats

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

GO FIT LIFE!

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

1:15:00
50TSS
Yoga | 75 min

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

Sample Day 2

1:00:00
40TSS
Swim Steady Pace | 60 Min

Swim at a steady moderate pace.

Sample Day 3

0:26:00
20.5TSS
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

0:29:00
19.7TSS
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

0:15:00
10TSS
Foam Rolling for Legs | Video

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

Sample Day 4

0:30:00
24.2TSS
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

0:20:00
13.3TSS
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:

https://youtu.be/jvlJrA7z_yk

Sprint Triathlon Base Training | Intermediate Plan

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