Sprint Triathlon Race Specific Phase 8 week plan including 2 race weekends

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Sprint Triathlon Race Specific Phase 8 week plan including 2 race weekends


Matt Molloy


8 Weeks

Typical Week

2 Swim, 1 Strength, 2 Bike, 2 Run, 1 Day Off

Longest Workout

1:00 hrs swim
2:30 hrs bike
1:10 hrs run

Plan Specs

triathlon sprint intermediate hr based pace 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.


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Sprint Triathlon training plan for intermediate athletes for use during race season including two target races seperated by 4 weeks.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:02
Training Load By Week
Average Weekly Training Hours: 06:02
Average Weekly Breakdown

Sample Day 1

Technique Development Drills

Sample Day 1

Flexibility and Mobility

Flexibility and Mobility session designed to maintain range of motion through all major joints

Sample Day 2

Sub Threshold Intervals 3x6 with z5 lift

Designed to match your race pace for a 20km bike section of a sprint triathlon this is a tough workout where there is approx 30 mins of hard work in the main section. Can be done outdoors in your racing or TT position or indoors on a trubo.

Sample Day 3

Aerobic Endurance with Threshold intervals

Sample Day 4

10 x 100 at CSS Pace

600 warm up, 10 x 100 oat css pace with 10 seconds rest inbetween.
CSS pace is set using a 400m and 200m time trial

Sample Day 6

Aerobic Endurance

Steady ride in zone 2. Best effect if held at mid zone 2 for entire ride so maintain pressure on pedals to keep heart rate at mid zone 2. Use gears on bike to roll over hills at same rate. Keep cadence as close to 90rpm as possible

Sample Day 7

Easy Paced Run

Easy Paced Run. Running at RPE 4/10 practice holding good running form with upright posture and light on the feet. Allow good arm motion forward and back and keep head upright looking forward

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