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9 Week Intermediate to Advanced Sprint Triathlon Training Program


Sara Crawford

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9 Weeks

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Plan Description

This 9 week sprint triathlon training plan is perfect for the experienced triathlete.

All workouts are written in Zones for use with Heart Rate Monitor, Power Meter, or Rate of Perceived Exertion (RPE) (Zone 1 being very easy and Zone 5 being all out)

Weekly training totals are 7-11 hrs per week with 3 runs (max 1.5 hrs), 2-3 swims (max 3200), 3-4 bikes (max 2 hrs), and 2 strength sessions.

The plan is written as Fridays as a day off for maximum flexibility. If a weekday gets busy, make that your recovery day and shift your workouts by a day. You can shift the training around to fit your own schedule.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
5,004m 2,926m
Run x3
2:13 hrs 1:30 hrs
Bike x3
3:25 hrs 2:00 hrs
Strength x2
1:46 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
5,004m 2,926m
2:13 hrs 1:30 hrs
3:25 hrs 2:00 hrs
1:46 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

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