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12 weeks to your first SPRINT triathlon


Scott Iott

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12 Weeks

Plan Description

This 12 week SPRINT distance training plan is geared towards a beginner triathlete. This plan includes two rest days on Monday and Friday. This plan assumes that the athlete can run for 20 minutes, ride for 30 minutes and swim for 15 minutes. Completion is the main goal of this plan. Longer workouts are written for Saturday or Sunday. Total weekly hours range from 3.5 to 6. Please contact Scott Iott at if you have any questions. Happy Training.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x2
—— ——
Swim x2
00:52:00 00:30:00
Run x2
01:06:00 00:50:00
Strength x1
00:22:00 00:30:00
Bike x1
00:40:00 01:00:00
Brick x1
00:56:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
00:52:00 00:30:00
01:06:00 00:50:00
00:22:00 00:30:00
00:40:00 01:00:00
00:56:00 01:30:00

Training Load By Week

Scott Iott

SuperFly Coaching

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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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