CBCG Sprint Triathlon Training Plan for Intermediate Triathletes

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CBCG Sprint Triathlon Training Plan for Intermediate Triathletes

Author

Christopher Bagg

All plans by this Coach

Length

12 Weeks

Typical Week

3 Bike, 4 Run, 3 Swim, 2 Strength

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:15 hrs run

Plan Specs

triathlon sprint intermediate

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Summary

Welcome to the CBCG intermediate sprint triathlon training plan! This 12-week plan will push you to improve though difficult sessions intended to improve your speed. A thorough grounding in base work anchors the first four weeks, before we move into some more challenging sessions.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:43
Training Load By Week
Average Weekly Training Hours: 09:43
Average Weekly Breakdown

Christopher Bagg

Chris Bagg Coaching Group

The triathletes, cyclists, runners, swimmers, rowers, and skiers at CBCG are all bound by the same goal: to become faster, happier, healthier people. It's an ethos shared by all the coaches at CBCG, and nicely wrapped up in our motto: Go Fast, Have Fun, Be Nice. We think that keeping these three principles in sight at all time lead to strong performances and happier lives.

Sample Day 1

0:40:00
1463m
22.86666666666668TSS
Pure Technique: Feel Smooth

WU: 100 easy freestyle 100 ­fins ↑ torpedo kick ↓ freestyle 100 ­25 kick on L side + 25 freestyle + 25 kick on R side + 25 freestyle 100 pull buoy focusing on a relaxed exhalation under the water +++++++++++++++++++ 10 sink downs in deep end until you’re really comfortable exhaling – long smooth exhalations 2 x 50 freestyle using mantra Breathe Bubble Bubble Breathe, :10 rest ​ 100 freestyle 25 ­deliberately hold your breath, 25 Breathe Bubble Bubble Breathe – notice the difference? 100 fins ­ ↑ kick on L side ↓ freestyle 100 easy freestyle B3s – keep exhaling! 100 fins ­ ↑ kick on R side ↓ freestyle 100 easy freestyle B3s – keep exhaling! 100 fins ­ ↑ 6/1/6 ↓ freestyle 100 easy freestyle B3s – keep exhaling! 100 fins ­ ↑ 6/3/6 ↓ freestyle 100 easy freestyle B3s – keep exhaling!

Sample Day 1

0:25:00
Core Circuit

Three rounds of the following:
Pigeon Hip Extension 10 ea. side: https://www.youtube.com/watch?v=oUNuxgfw1Ew
Donkey Toes 20 reps ea leg
https://www.youtube.com/watch?v=IRyI2nywMvA
Tippy Twist 8 reps ea side: https://www.velopress.com/jay-dicharrys-guide-to-shin-splints/tippy-twist-series_800x200/
Frog Bridge 20 reps: https://www.youtube.com/watch?v=WKKP1-nS1Gk
Bear Walk 20 steps forwards/backwards: https://www.youtube.com/watch?v=Wgt1vdZ_YYk
Lateral Hurdle Hop 20 hops: https://www.youtube.com/watch?v=PFLtlJG3p60
10 Burpees: https://www.youtube.com/watch?v=dZgVxmf6jkA

Sample Day 2

0:35:00
Easy Run

30-40' easy run @ 2-5/10 effort

Sample Day 2

0:50:00
43TSS
Short Big Gear Efforts

5' easy
4' build to moderate (5/10)
3' easy
2' 7/10 effort and 90-100 RPM
1' easy
++++++++++++++++++++
5x(5' @ 5-6/10 and 50-60' RPM, 2' very easy)

Sample Day 3

1:30:00
73.3TSS
Endurance Basic 1

20' easy riding
60' @ 4-5/10 effort
10' CD

Sample Day 4

0:34:59
Light Fartlek

15' easy running
6x(15" accelerate 8-9/10 effort, 45" easy, 30" accelerate to 5k pace, 30" easy)
8' easy running

Sample Day 4

0:45:00
1829m
35.28806584362143TSS
Catch me if you Can

100 freestyle ↑ ­moderate ↓ easy B3s (:10 rest) 100 ­↑ broken arrow ↓ freestyle (:10 rest) 100 pull buoy + agility paddles B3s (:10 rest) 100 fins ­↑ 6/3/6 ↓ freestyle (:10 rest) 100 ↑ ­fast B5s ↓ easy B3s (:10 rest) +++++++++++++++++++++ 100 pull buoy as 10 scull # 1 + 15 freestyle :15 rest 200 freestyle :15 rest 100 with pull buoy (10 doggy paddle + 15 freestyle) :15 rest 200 freestyle :15 rest 100 scull combo with pull buoy (5 scull + 10 doggy paddle + 10 freestyle) :15 rest 200 freestyle :15 rest 200 freestyle pull buoy + agility paddles :15 rest 200 freestyle :15 rest – feel the difference! ++++++++++++++++++++++ 200 CD

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