Sprint or Olympic Distance Plan 12 weeks

Author

Peter Naegeli

All plans by this Coach

Length

12 Weeks

Typical Week

3 Swim, 4 Run, 2 Bike, 1 Brick

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:10 hrs run

Plan Specs

triathlon sprint beginner intermediate masters hr based

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Summary

Written by Peter Naegeli from Switzerland; Successfull athlete with four consecutive Xterra European Tour wins in his Agegroup, multiple ITU Crosstriathlon World and European Champion with a Master in Physical Education, Level 2 Training Peaks Coach and Certified Ironman Coach and many years of experience as swimming and triathlon coach. .This 12 week plan should help you finish in a successful and rewarding way a great Sprint or OD traithlon, if you fitness level is already at a certain level when starting. busy weeks may consist of 10 hours of training, every 4th week is easier as active recovery. this may work for Xterra / Crosstriathlon athletes as well, just replace a few Bike sets by technical work on the MTB and do some of the aerobic runs on Trails

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:55
Training Load By Week
Average Weekly Training Hours: 09:55
Average Weekly Breakdown

peter naegeli

kona-coaching.com

I offer individual triathlon and swimming coaching programs and work with you closely and intensively to achieve your goals. Online coaching is also possible. I am located in Switzerland near Neuchatel and have training groups in Biel and Fribourg as well that you may join.
My philosophy is definitely towards quality instead of quantity.

And I love to motivate and share my experience.

Get in touch with me to learn more. English, German and French speaking.

Back to Plan Details

Sample Day 1

1:00:00
2300m
17.17TSS
aloha set

400 of which 50 back and 50 fly or breaststroke
DRILL SET
200 free, with long & relaxed stroke, breathing every 3rd and 5th stroke by 25
8 x 25 – build speed from easy to moderate, perfect stroke
MAINSET
4 x 125
1 - 50 free/25 hard/50 free - :15 rest
2 - 50 free/25 hard/50 free - :15 rest
3 - 50 free/25 hard/50 free - :15 rest
4 - 50 free/25 hard/50 free - :15 rest
1:00 rest
2 x 100 hard swim 1 free/2 IM - :15 rest
1:00 rest
2 x 100 hard swim 1 back/2 some drill) - :15 rest
200 pull with buoy, paddles, or breathing every 3rd/5th/7th stroke by 25
COOLDOWN
200 2left/ full strokes/2 right

Sample Day 2

1:00:00
35TSS
Aerobic ride

just ride, aerobic pace zone 2-3

Sample Day 3

0:30:00

conversational pace. easy

Sample Day 3

1:00:00
2500m
"100+75+50+25"

"WARM UP"
"300 Free, breathe every 3 strokes"

"6x75’s Free moderate Rest = :15 btw 75’s"
"25+50+75+100"
"100+75+50+25"
"All Free "Rest = :15 between swims"
"8x75’s Free"

"Rest 10-15 seconds between 75’s"
"5x100’s Free race pace

"COOL DOWN"
"150 Free, breathe only on your weaker side on odd lengths"

2500

Sample Day 4

0:45:00

easy aerobic

Sample Day 6

2:15:00

2 hour bike + 15 min run

Sample Day 7

1:00:00
ZONE 2 RUN

Sprint or Olympic Distance Plan 12 weeks

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