Triathlon: Intermediate Sprint Level 1 (Pace and Bike HR, 5.5 to 8.5 Hours per Week)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:15

Target Athlete

This plan is designed for any triathlete, beginner or experienced, who needs or prefers a low-volume training plan for the sprint distance. Before you begin, you should be comfortably able to swim and run for 45 minutes, cycle for 60 minutes, and complete at least four total hours of aerobic exercise over seven days. The weekly training volume starts at approximately six hours in Week 1 and peaks at approximately 8.5 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
0:30:00
36.3TSS
RF3

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 2
0:20:00
914m
20TSS
STT2

200 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 200 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
0:30:00
1372m
23TSS
SF1

300 yd Z1, 900 yd Z2, 300 yd Z1

Sample Day 4
0:35:00
35.9TSS
RRe4

35 minutes Z1

Sample Day 5
1:00:00
42.3TSS
CFo22

10 minutes Z1, 10 minutes Z2, 8 x (30 seconds Z5 uphill or simulated/60 seconds Z1) 28 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.