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KAPOW! Sprint Triathlon Plan - Beginner Triathlete - Maximum 6 hours per week for 12 weeks



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12 Weeks

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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.

Plan Description

The G U E R I L L A plan for a committed rookie that wants to break into Triathlon. The 12 week plan will gently build from low intensity introduction workouts to more structured sessions. Three distinct phases: BASE - BUILD - PERFORMANCE. All workouts have the race in week 12 as the focus. The plan is geared on athletes with a low starting level of fitness but with importantly the desire to improve and work in a clear & targeted way. A power meter is not needed nor a Heart Rate Monitor. But workouts can be exported to Garmin devices. Intensity levels are measured by "rate of perceived of exertion". Athletes will be race ready by week 12. Recovery and strength work are a key element here to counteract Triathletes tendency to lose focus in "softer" session. We endorse Yoga as a way of building core strength - balance - posture and breathing. The plan will get you to the start line knowing that you are physically and mentally prepared to race - KAPOW!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
0:51 hrs 0:45 hrs
Run x2
1:05 hrs 1:05 hrs
Bike x2
1:34 hrs 1:32 hrs
X-Train x1
0:35 hrs 0:35 hrs
Workouts Per Week Weekly Average Longest Workout
0:51 hrs 0:45 hrs
1:05 hrs 1:05 hrs
1:34 hrs 1:32 hrs
0:35 hrs 0:35 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

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