Sprint Triathlon Advanced Plan

Author

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

All plans by this Coach

Length

8 Weeks

Typical Week

2 Swim, 2 Strength, 3 Bike, 3 Run, 4 X-Train, 1 Day Off

Longest Workout

0:40 hrs swim
2:01 hrs bike
0:50 hrs run

Plan Specs

triathlon sprint advanced masters

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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Summary

This 8 week plan is designed for the advanced 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 three months, are accustomed to performing high intensity intervals, and can complete the following distances:

Swim: 1500 yds
Bike: 75 minutes
Run: 40 minutes

This plan will include swimming, cycling, and running benchmark tests establish and update your training zones. A typical week will include two swims (longest peaks at 2000 yds or m), three bikes (longest peaks at 2 hours), three runs (longest peaks at 45 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 us at ces@comprehensiveendurancesolutions.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:06
Training Load By Week
Average Weekly Training Hours: 07:06
Average Weekly Breakdown

Carrie Smith, 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.

Back to Plan Details

Sample Day 1

0:30:00
1372m
Swimming Long Sets 1c

300 WU choice

Drills (can use fins):
4x50 as 25 SK, 25 swim :20
2x50 SK3R :20
2x50 Build :20

Main Set:
1x200 alternate 50 z2, 50 z4, :30
3x100 descending :20
4x50 z4 :30

100-200 Cool Down

Sample Day 1

0:30:00
Push Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Chest Press
12-15x Step Up
30 sec Prone Plank

Circuit 2
12-15x Shoulder Press
12-15x Squat
30 sec Side Plank (30 sec each side)

Circuit 3
12-15x Triceps Pushdown or Kick backs
15x Heel Raises

Sample Day 2

0:46:00
45.5TSS
z5 Intervals 1c

10 min WU
2x1 min HC with 1 min recovery
2x1 min Build (start z4, finish z5) 1 min recovery
5x2 min z5 with 2 min recovery
Cool Down

Sample Day 2

0:30:00
z4 Intervals 1c

10 min WU
2x15 sec Running Strides
3x2 min z4, 1 min recovery
5 min CD

Sample Day 2

0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 4

1:00:00
45.1TSS
Cycling Benchmark 1c

10 min WU
2x1 min HC with 1 min recovery
2x1 min Build (start z4, finish z5) 1 min recovery
30 min TT effort for best power, pace, and/or highest HR
Cool Down

Sample Day 4

0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sprint Triathlon Advanced Plan

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