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Sprint Distance Triathlon Training Program - Intermediate Level - 20 week Sunday Race

Author

Mark Terry

All plans by this Coach

Length

20 Weeks

Plan Description

PURPOSE: This is an Intermediate level Sprint Distance training plan intended for use by an age group triathlete. Training time ranges from 4 hours up to 6.5 hours of weekly training.

Purchase of this plan includes:
✔ Triathlon Training Manual
✔ email access to a USAT certified coach

The goal is to gradually build fitness while building confidence. Every workout has a purpose labeled by the training zone (i.e Bike Z3). These can be accomplished by using RPE, Heart rate, and/or power meter for bike. Training zones are established via metabolic testing, calculations based on age, and/or Benchmark testing (included in the plan).

With the busy age group athlete in mind, weekday workouts have light volume of 1 to 1.5 hours, which can be split between morning, afternoon, or evenings. Weekends include the long ride and run. I am happy to make modifications to workout days as requested.

By the end of the 20 week training cycle, you will have a high level of fitness required to successfully complete a Sprint distance event (750 meter swim, 20 K bike, and 5 K run).

I want to wish you luck with your training and racing this season and thank you for using this training plan.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:50 hrs 1:15 hrs
Bike x2
2:04 hrs 1:30 hrs
Swim x2
1:29 hrs 0:45 hrs
Strength x2
0:46 hrs 0:30 hrs
Custom x1
—— ——
Brick x1
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:50 hrs 1:15 hrs
Bike
2:04 hrs 1:30 hrs
Swim
1:29 hrs 0:45 hrs
Strength
0:46 hrs 0:30 hrs
Custom
—— ——
Brick
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Mark Terry

EDH Fitness

My mission is to help people of all ages and abilities accomplish their goals.

IRONMAN and USA Triathlon Certified Coach, Personal Trainer, and F.I.S.T Certified Bike fitter. All distance triathlon training including strength training, nutrition guidance, and race planning.

Private one-on-one triathlon coaching or customized training plans developed around your schedule, goals and current abilities...beginner, Intermediate, and Masters.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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