Triathlon: Advanced Sprint Level 2 (Pace and Bike HR, 7 to 10 Hours per Week)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 08:28

Target Athlete

This plan is intended for athletes seeking to achieve a specific time goal in their next sprint event and who have previously completed at least one triathlon of any distance or have a strong history in one of the three disciplines. You should be comfortably able to swim, bike, and run for an hour before you begin. The weekly training volume starts at approximately 7.25 hours in Week 1 and peaks at approximately 10.25 hours in Week 13.

100% Structured Workouts

This plan leverages the TrainingPeaks.com structured workout feature with pace-based run workouts and heart-rate based bike workouts. All swim workouts are pace-based. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout.

Sample Day 1
0:39:00
49.1TSS
RSP9

5 minutes Z1, 5 minutes Z2, 8 x (1 minute Z4/2 minutes Z1) 5 minutes Z1

Sample Day 2
0:37:00
1692m
25TSS
STT1

250 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 1000 yd Z1

Sample Day 2
1:00:00
55TSS
CF9

5 minutes in Z1, 50 minutes Z2, 5 minutes Z1

Sample Day 3
1:00:00
60TSS
CCI1

5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1

Sample Day 4
0:45:00
2057m
27TSS
SF5

300 yd Z1, 1650 yd Z2, 300 yd Z1

Sample Day 4
0:40:00
41.1TSS
RRe5

40 minutes Z1

Sample Day 5
1:00:00
46.3TSS
CAn9

10 minutes Z1, 10 minutes Z2, 3 x (2.5 minutes Z4/5 minutes Z1) 17 minutes Z1

Tricoachec
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Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.