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.
5 minutes Z1, 5 minutes Z2, 8 x (1 minute Z4/2 minutes Z1) 5 minutes Z1
250 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 1000 yd Z1
5 minutes in Z1, 50 minutes Z2, 5 minutes Z1
5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1
300 yd Z1, 1650 yd Z2, 300 yd Z1
40 minutes Z1
10 minutes Z1, 10 minutes Z2, 3 x (2.5 minutes Z4/5 minutes Z1) 17 minutes Z1