Peak for your race from 9 to 10 hrs per week!
"I am very happy with the results I got from your plan. 1st in my age group! Thank you for all your help and knowledge." Bento Lira, 2017
"Thanks for all the support and guidance. I have really enjoyed this season. I am British Champion and in better shape than I could ever have hoped." Alistair Asher, 2015
More Testimonials >
This plan is designed to get you in peak shape for your priority "A" Sprint Distance Triathlon, you can also include your lower priority races. There are 3 swims, 3 rides, 3-4 runs, a strength workout and a day off each week. An active recovery week, taper, brick workouts and open water swims are included. Workouts can be exported to your devices and are compatible with Zwift, Garmin and more. To be successful with this plan you should have 2 years of triathlon experience. Guidance is provided for HR, Feel, Power or Pace.
Still not sure? We will happily switch your plan within 14 days of purchase.
This test helps you to measure fitness and create accurate training zones.
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest
1 x (100 FS in Z1 + 15 secs rest),
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 20 secs rest),
1 x (100 FS in Z4 + 60 secs rest),
4 x (50 FS Build Z1 to Z4) + 60 secs rest.
200 Choice in Z2.
For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy).
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
These swims involve effort at or above race pace, with regular recoveries. They will build your sustainable speed for race day.
1 x (100 FS in Z2 + 100 Kick in Z2 + 5 secs rest),
2 x (100 Drill* in Z2 + 100 Pull in Z2 + 5 sec rests).
2 x (100 Pull in Z2 + 200 FS in Z3 + 5 sec rests),
2 x (100 Pull in Z2 + 100 FS in Z4 + 10 sec rests),
3 x (100 Pull in Z2 + 100 FS in Z5 + 15 sec rests).
2 x (50 FS in Z2 + 50 Choice in Z2).
Please click on the link below for your guide to the strength and conditioning workouts.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.
These short mid-week workouts are well suited to an indoor bike trainer, but you could also ride outside. They can boost your thresholds, without causing excess fatigue.
5 mins in mid Z2,
4 mins in upper Z2,
60 secs in low Z2.
15 mins in upper Z3 + 2 mins recovery in Z1,
12 mins in upper Z3 + 2 mins recovery in Z1,
8 mins in upper Z3 + 2 mins recovery in Z1.
5 mins in Z2.
Get off your bike and run. Do the first 10 mins in Z4. Then ease down into Z2 for the remainder of the workout.