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Intermediate Sprint 12 week plan, Coach email access, reusable, HR based


Steven Moody Triathlon Ireland Coach of the year, Training Peak and Ironman U certified

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12 Weeks

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Plan Description


After getting hooked on the tri bug (don't we all LOL) - I wanted to take some time off my sprint time and reached out to Coach Steve. A couple of emails back and forth and we agreed on an intermediate level sprint plan. Loved the structure and variety in the plan BUT really loved the 10 min PB in my first race of the season. Thanks Coach Steve - as you might say "fortune favors the brave!"

Nicholas O'Gorman

Click here to read my growing list of testimonials from satisfied clients

Plan outline
This 12 week plan will help any intermediate triathlete prepare to improve on a previous sprint time.

Each swim/cycle/run session is clearly laid out in terms of what the athlete needs to do and when best to do the sessions and is based primarily on HR zones that the athlete should train in.

Base/endurance building = 6 weeks
Build/race specific phase = 5 weeks
Taper = 1 week
3 week progression:1 week recovery cycle

What do you get in this plan?
• FREE 30 day access to training peaks premium subscription
• FREE strength and conditioning guide
• EXCLUSIVE access to SMartEnduro knowledge base with articles on how to better manage training, tri-life balance and racing performances
• Unlimited email access to the author
• Training zones using feel, heart rate or pace
• Includes test sessions to map out your specific zones and monitor/re-evaluate throughout plan
• Includes race specific sessions such as bricks and open water swimming sets
• Session details up-loadable to Garmin Connect, Trainer Road, Rouvy and/or Zwift from compatible device
• Ability to re-use your plan as many times as you require

Kick off Emails During checkout, you can check a box to share your email address. By selecting this – this helps me send you an introduction/kick off email with hints/tips and your free 30 day Training Peaks premium coupon. It also gives you access to the best email to ask any questions you have on your training journey!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
3:13 hrs 2:45 hrs
Day Off x2
—— ——
Swim x2
1:38 hrs 1:00 hrs
Run x2
1:30 hrs 1:12 hrs
Workouts Per Week Weekly Average Longest Workout
3:13 hrs 2:45 hrs
Day Off
—— ——
1:38 hrs 1:00 hrs
1:30 hrs 1:12 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Steven Moody 2017 Triathlon Ireland Coach of the year

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2, Ironman U and Tri Sutto certified), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

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$25.00 - Buy Now