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Intermediate level- Sprint Distance (04 days/week)

Browse More Plans

Intermediate level- Sprint Distance (04 days/week)

Includes Structured Workouts

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

Learn More about Structured Workouts.


Ironman Certified Coach Joel de Bem. With athletes in more than 18 countries around the world.

All plans by this Coach


15 Weeks

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

01 Cycle Progression

When opting for intermediate training plans, the person should fit the profile of an athlete, who trains 3 to 4 times a week. This intermediate category, the focus will be on key training sessions. However, if you already have greater consistency and volume on your workouts, you can opt for our selection of advanced workouts by clicking here.

Choose from different types of IntermediateTraining Plans

Here you will be able to compare training volume and intensity according to the choice of your ideal Intermediate training plan.

With this plan, you will have 01 month of ELITE training directly from our coach.

At the end of our Coaches consulting, we will continue to answer all of your questions regarding your training. The weekly changes and coaches analysis of your evolution, however, will be limited.

Athlete's Testimonial

To view more testimonials like these, click here.

Do you want to learn more about how we take the best data from your training?

YOUR CHANCE IS HERE.By choosing one of our training plans, you can click here to connect your Training Peaks account with ours. And you will be able to receive a complete analysis of your conditioning directly with our Ironman Certified Coach.

For any questions about our service, get in touch directly with our coach.

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
02:51:00 01:30:00
Swim x2
01:28:00 01:00:00
Run x2
01:11:00 00:56:00
X-Train x1
00:28:00 00:36:00
Strength x1
00:16:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
02:51:00 01:30:00
01:28:00 01:00:00
01:11:00 00:56:00
00:28:00 00:36:00
00:16:00 00:40:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Joel A. de Bem


Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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