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Sprint Triathlon Intermediate Plan


Carrie Rucker, PT, DPT, USAT and IRONMAN Certified Coach

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8 Weeks

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Plan Description

This 8 week plan is designed for the intermediate athlete who is training for a Sprint distance triathlon. It is recommended that you have previously completed an sprint distance triathlon or longer, have been training consistently for the last two months, and can complete the following distances:

Swim: 800 yds
Bike: 45 minutes
Run or Run-Walk: 30 minutes

This plan will include swimming and cycling benchmark tests establish and update your training zones. A typical week will include two swims (longest peaks at 1600 yds or m), two bikes (longest peaks at 1.5 hours), two to three runs (longest peaks at 40 min), two strength training sessions, and three foam rolling and stretching sessions. There are also race specific brick sessions as you get closer to race day.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.

If you have questions about this plan please email me at

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
X-Train x4
1:08 hrs 0:20 hrs
Run x3
1:09 hrs 0:40 hrs
Swim x2
0:49 hrs 0:32 hrs
Bike x2
1:56 hrs 1:30 hrs
Strength x2
0:47 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:08 hrs 0:20 hrs
1:09 hrs 0:40 hrs
0:49 hrs 0:32 hrs
1:56 hrs 1:30 hrs
0:47 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Carrie Rucker, PT, DPT

Comprehensive Endurance Solutions

Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.

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