This plan is intended for competitive amateur athletes that want to improve their race time. The plan is very well structured and you will find a good combination of hard workouts and easy recovery sessions. The plan has a very solid scientific base and if you follow it strictly, checking and updating regularly the data, the results are guarantee and you will really enjoy the journey to your successful Triathlon Sprint race.
The average number of workouts per week is 9 (3 swim, 3 runs, 3 bike) and the micro-cycles are composed by 3 incremental weeks + 1 easy week.
You should have participated to few triathlon sprint races before to start with this plan. The plan doesn't have a rest day but, if needed, you can move the Monday swim workout to Tuesday.
During the 1st week of the plan, if you don't know your training zones, you can perform a test and obtain your Swim Critical Velocity, Run Lactate Threshold Heart Rate and you bike FTP:
Swim Test: 400m max effort, 2' rest, 200m max effort. CV=200/(400m time - 200m time).
Bike Test: 25' all out ride, take the average power of the best 20'. Multiply this value by 0.95
Run test: run for 25' at max effort, take the average HR and Pace of the best 20'. Multiply these values by 0,95.
I'm a certified Federazione Italiana Triathlon level 2 coach. Specialized in draft legal Sprint and Olympic distances with a focus on Youth and Juniors. I serve as a coach for an Italian youth triathlon team.