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Sprint triathlon training plan - intermediate - 12 week plan


Shannon Barras

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12 Weeks

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Plan Description

This plan is for the intermediate athlete who is comfortable biking 30 miles a week, running 7 miles a week, and swimming 1500-2000 yards at a time.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x2
—— ——
Bike x2
0:02 hrs 0:30 hrs
Swim x2
0:02 hrs 0:30 hrs
Run x2
6mi 4mi
Strength x1
0:45 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
0:02 hrs 0:30 hrs
0:02 hrs 0:30 hrs
6mi 4mi
0:45 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Shannon Barras


I am a Level 1 USAT triathlon coach and have been competing in triathlon for 17 years, racing triathlons from sprints to the 1/2 ironman, and even competed successfully at the World Championship level. I have coached a variety of athletes including beginners who couldn't swim 25 yards and others with no bike experience. I promise, I will get you successfully to the starting line and help you complete your first triathlon, and for the more experienced athlete, I'll help you get faster and fitter.

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