Triathlon: Sprint Level 3 (Run Pace and Bike Power, 7 to 12 Hours per Week)

Author

Tricoachec (Team IronNavy)

All plans by this Coach

Length

19 Weeks

Typical Week

1 Other, 3 Bike, 3 Run, 3 Swim

Longest Workout

1:02 hrs swim
2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon sprint masters power 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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

TARGET ATHLETE

This plan is designed for serious triathletes who want to earn eternal glory by finishing their next sprint race as one of the top performers in their age group. Choose it only if you have a strong background in endurance racing and can already comfortably swim, bike, and run for an hour. The weekly training load starts at approximately 8.75 hours in Week 1 and peaks at approximately 12 hours in Week 13.


LIFETIME PLAN

All purchased plans become a permanent part of your TrainingPeaks plan library. You can start, stop, and reuse the plan as often as you like, beginning or ending at any point in the plan.

100% STRUCTURED WORKOUTS

This plan leverages the TrainingPeaks structured workout feature with pace-based workouts on the run and power-based workouts on the bike. Each workout can be exported to a supported 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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:23
Training Load By Week
Average Weekly Training Hours: 09:23
Average Weekly Breakdown

Bolivar Gonzalez

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.

Back to Plan Details

Sample Day 1

1:00:00
64TSS
CF9

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

Sample Day 1

1:00:00
77.4TSS
RSP17

5 minutes Z1, 20 minutes Z2, 10 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
64TSS
CF9

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

Sample Day 3

1:00:00
68.9TSS
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

Triathlon: Sprint Level 3 (Run Pace and Bike Power, 7 to 12 Hours per Week)

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