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19 weeks Sprint Triathlon Plan - Intermediate - Swim % LT Pace - Bike % FTP - Run % LTHR

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Marco Zanirato

All plans by this Coach
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Length

19 Weeks

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
4:15 hrs 2:00 hrs
Run x3
2:50 hrs 1:37 hrs
Swim x3
2:58 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:15 hrs 2:00 hrs
Run
2:50 hrs 1:37 hrs
Swim
2:58 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Marco Zanirato

Marco Zanirato

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.

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