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Includes Structured Workouts

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

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Tri Training Harder

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12 Weeks

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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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 Starter Sprint distance training plan has been written by the experienced Coaches at Tri Training Harder and has been generated after a review of thousands of training plans. We have taken our most popular sessions, format and schedule from years of online coaching with hundreds of athletes and we have put them together with new structured workouts where appropriate to create this Strarter Sprint Distance triathlon training plan for that triathlete wanting some structure in their swim, bike and run to their first triathlon.

Why Buy Our Plan?

  • Designed by experienced, professional coaches at Tri Training Harder

  • Coach on hand at any point throughout your plan if needed

  • Over 10 years of coaching & training camp experience

  • Extensive video and blog library full of useful coaching and training tips

  • Great functionality and value for money!

  • Format

    In this Super Sprint Distance training plan we have generally tried to stick to a weekly structure of:

  • 3 Swim Sessions

  • 2 Bike Sessions

  • 3 Run Sessions

  • Schedule

    We also recognise that most people have more time to train at the weekend, as such the longer sessions are scheduled for the weekend, with weekday sessions kept shorter.

    This plan is certainly appropriate for the individual looking to complete their first triathlon. We provide some structured workouts which you can go off feel, or use more gadgets if you want to. Due to the way we have set the plan up, almost any ability can train using it to great success.
    The sessions will adapt for you and build with you as you progress and improve. We have included key test sessions and of course the training peaks auto threshold adapter, will adjust as you get stronger! The plan starts reasonably steady and builds sensibly with a peak and taper into your race ensuring you arrive at the start line ready to go and fully rested.

    What Gadgets do I need?

    You can complete this plan using your sense of feel (RPE) and a timer (e.g. stop watch). However, you can also use more advanced metrics like heart rate monitors, or power meters, link sessions to Zwift (or equivalent) using the session builder or even use running power meters – you can go as technological as you want! Each session allows you to choose what works best for you in the description and you can train in your preferred manner.

    Do I get any more assistance?

    If you want more assistance, just be in touch and we can connect you with a coach who can review your training, talk you through any concerns or questions you have make any adjustments if you need it.

    Furthermore, throughout the training plan, you also get links to helpful articles and videos to see how to do drills, learn more about the race and give you some psychological tools.

    Want more information?

    Contact us to speak to a professional Coach.
    Head to our blog for the latest coaching articles.
    Browse all of our training plans here.
    Find out more about Tri Training Harder: click here.

    Training Plan Sample Week


    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    Run x3
    1:32 hrs 2:30 hrs
    Swim x2
    1:03 hrs 1:00 hrs
    Bike x2
    1:28 hrs 1:00 hrs
    Workouts Per Week Weekly Average Longest Workout
    1:32 hrs 2:30 hrs
    1:03 hrs 1:00 hrs
    1:28 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

    Tri Training Harder

    Tri Training Harder

    Tri Training Harder is a triathlon coaching company at the cutting edge of a rapidly evolving industry. TTH specialises in innovative, state-of-the-art coaching for both individuals and groups. Run by triathletes, for triathletes, we take pride in looking at all aspects of triathlon from a different perspective.

    Our vision is that Tri Training Harder will provide a trusted community of consistent and highly competent coaches eager to enhance their own development as well as their peers’.

    $18.00 - Buy Now