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Sprint Distance Triathlon Training Plan (Customized)


Richard Laidlow

All plans by this Coach
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10 Weeks

Plan Specs

triathlon sprint

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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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Plan Description

This is a fully Idividualized Sprint Distance Triathlon Training Plan individualy designed for your to achieve your Triathlon Goals no matter what level of athletes you are. Following our coaches analysis of your triathlete questionnaire (this will be e mailed through to you or you will find it on the attached plan description) your customised plan will be designed by Richard Laidlow an experienced and qualified coach, if you have any questions he can be contacted at
This triathlon training plan is for all level of athletes as it is individualy customized to fit into your lifestyle, level and ability but it assumes that the participant can accomplish the following. Complete 100m of swimming using any stroke without stopping. 30 minutes of cycling without stopping and a easy 15-minute jog without stopping.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:42 hrs 1:49 hrs
1:07 hrs 0:40 hrs
1:28 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:42 hrs 1:49 hrs
1:07 hrs 0:40 hrs
1:28 hrs 1:00 hrs
—— ——

Training Load By Week

Richard Laidlow

Triathlon is my main expertise, but increasingly I am coaching Duathlete's, Cyclists and Runners.

Triathlon Coaching (110€ per month)
Custom Triathlon Training Plans (from 12€ per week)

Sample Day 1

Triathlete Questionnare

Recieve the triathletes questionnare, please fill the questionnare in with as much information as possible.Once you have finshed the questionnare please e-mail it to me at

Sample Day 3

Phone call from your coach

Richard will call you at a time that suits you (please email Richard with a number of days and times that would suit you).

Sample Day 8

24x25's good form efforts

w/u: 2x100m easy swim rest 15 sec
24x25m as first 3 are swum EASY (20sec rest)
Every 4th 25m effort ALL OUT (20sec rest)
After the 24x25’s, swim 200m ALL OUT
(no pull buoy or paddle)
c/d: 2x100m easy (with paddle/pb)

Sample Day 9

stationary trainer

On stationary bike
w/up 20 mins easy
10minsmoderate effort
c/d 5 mins easy

Sample Day 9

run off the bike

easy 10 mins run straight off the bike

Sample Day 10

swimming power

1200m swum as
4x50m easy w/u (10sec rest after each)
2x [6x50m (10sec rest) / 6x25m (15sec rest)]
Every 3rd 50m and 3rd 25m ALL OUT

4x25m easy c/d (10sec rest)

Sample Day 11

bike intervals

On stationary bike,1hr as
w/u 15 mins
4x30 sec single leg with 30 easy spin
10 x 2 mins hard at cadence of 95rpm+ rest 1.30mins
c/d 5 mins easy spin at 60 rpm

$77.00 - Buy Now