Peak for your Sprint Triathlon with 10-11:30 hrs training p/wk!
"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, June 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 if I had just muddled along with my old regime." Alistair Asher, Sept 2015
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This plan is designed to get you in peak shape for your target "A" race at Sprint Distance, although you can include other events too. There are 10-11 workouts per week with 3 swims, 3 rides, 3-4 runs and a strength workout. There's a day off each week and the 5th week is easier to aid recovery and adaptation. Brick workouts and open water swims are included. To be successful with this plan you should have at least two years experience of frequent triathlon training. Guidance is provided for Heart Rate, 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).
A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.
This swim is designed to increase your endurance and feel for the water. It is a low intensity workout also aiding recovery from the tougher mid-week workouts.
1 x (100 Pull in Z2 + 100 Drill* in Z2 + 5 secs rest),
1 x (100 Drill in Z2 + 100 Pull in Z2 + 5 secs rest).
2 x (100 Pull in Z2 + 100 Drill in Z2 + 5 sec rests),
1 x (50 Kick in Z2 + 50 Kick in Z4 + 10 secs rest),
2 x (200 Drill in Z2 + 100 Pull in Z2 + 5 sec rests),
1 x (50 Kick in Z2 + 50 Kick in Z4 + 10 secs rest).
1 x (50 Breast in Z2 + 50 FS in Z2),
1 x (50 Back in Z2 + 50 FS in Z2).
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.
1 x (100 FS in Z2 + 100 Pull in Z2 + 5 secs rest),
1 x (100 FS in Z2 + 100 Drill in Z2 + 5 secs rest).
1 x (400 Pull in Z2 + 10 secs rest),
4 x (100 FS in Z3 + 5 sec rests),
2 x (200 Pull in Z2 + 5 sec rests),
2 x (200 FS in Z3 + 5 sec rests).
2 x (50 Back in Z2 + 50 Breast in Z2) + 5 secs rest,
1 x (100 Pull in Z2 + 100 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.