Sprint or Olympic Distance Plan 12 weeks
Author
Peter Naegeli
All plans by this CoachLength
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
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.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
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
Sample Day 1
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
just ride, aerobic pace zone 2-3
Sample Day 3
conversational pace. easy
Sample Day 3
"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
easy aerobic
Sample Day 6
2 hour bike + 15 min run