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Sprint or Olympic Distance Plan 12 weeks


Peter Naegeli

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12 Weeks

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Plan Description

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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:23 hrs 1:10 hrs
2:14 hrs 1:00 hrs
2:35 hrs 2:00 hrs
2:42 hrs 3:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:23 hrs 1:10 hrs
2:14 hrs 1:00 hrs
2:35 hrs 2:00 hrs
2:42 hrs 3:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

peter naegeli

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
Coaching is based on your feedback, defined by RPE, HR or Power. up to you.
Get in touch with me to learn more. English, German and French speaking.