9 Week Intermediate to Advanced Sprint Triathlon Training Program
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Still have questions about this plan?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
Stats
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 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
