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Low Volume Sprint Tri Intermediate - {12 weeks}

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Low Volume Sprint Tri Intermediate - {12 weeks}


Kari Stuart

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12 Weeks

Plan Description

This plan is intended for the beginner to intermediate athlete looking to train for a sprint triathlon.

A typical week consists of 6-7 workouts, and one rest day. Other than brick runs, there are no two-a-days in this plan. You can expect to see two running workouts, two bike workouts and two swims. After a 4 week build, a brick run is added to your Sunday endurance ride. It is advised to add at least two strength training sessions per week as well. If an additional day off is needed, simply double up one of your swims with a run or a bike.

The plan includes structured workouts that should sync with common devices and platforms. GPS for pace in conjunction with a heart rate monitor is recommended. Though neither are required, as the workouts are structured by both perceived effort and heart rate.

This plan has a Monday rest day, but could start any day that falls 12 weeks prior to race day. The plan assumes your triathlon falls on a Saturday.

The plan is built for those who have been relatively active in the previous months, are injury free and can run 15 minutes continuously. It's advised to speak with your doctor before starting a new exercise program.

If you have any questions about this training plan, please reach out at


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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:22:00 00:35:00
Run x2
01:09:00 01:00:00
Bike x2
01:45:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
00:22:00 00:35:00
01:09:00 01:00:00
01:45:00 01:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Kari Stuart

Stuart Coaching

Kari Stuart offers years of experience in training and coaching with advanced knowledge in endurance strength training and conditioning, mental preparation and race execution.

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  • Track your performance with robust data tracking and detailed graphs.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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