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TPS Intermediate Sprint Triathlon Plan - FTPw - 10 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Nick Saunders

All plans by this Coach
No Ratings

Length

10 Weeks

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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 10 Week plan is far more challenging than the 10 Week Sprint Beginner Plan. Workouts are Power based for bike and HR based for run workouts. Swim workouts are based on threshold pace.
You should be able to swim at least 1.5km, cycle 30km and run 6km before starting this programme.

We use Joe Friel's 7 zones, follow this link for more info:
https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/
For Power zones we use Coggan's 6 zones.

If you need us to sort your zones contact us on the email below. We can put a test into your plan when it suits you and then work out your zones for you.

The plan is progressive and builds you up to being race ready for your Sprint Distance Triathlon. Your first easy week is week 6 unlike the more traditional 4th easy week.
There are some challenging brick sessions in there to get you used to the feeling of racing as well as multiple interval sessions.
On some weeks there are no days off. If you feel you need a day off you can always move the swim planned for Friday to Saturday. If you feel sick or fatigued you should take 1 to 2 days off. Do not try to make up lost sessions, rather ease back into the plan.

There are no strength sessions provided. It is recommended that you at least do functional core sessions or at least a light weights workout to help prevent injury and maintain basic strength. This should take no more than 30min. Good days to do these sessions would be a Monday, Wednesday or Friday. 2 sessions a week is adequate for strength workouts.
If you swim with a swim squad or do track sessions you can replace the swims and interval run sessions with your club workouts. Make sure your coach is aware of your planned race.

Good luck, if you have any questions or need the plan changed email nicktpscoach@gmail.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:59 hrs 1:00 hrs
Swim x3
2:13 hrs 1:00 hrs
Bike x2
2:36 hrs 2:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:59 hrs 1:00 hrs
Swim
2:13 hrs 1:00 hrs
Bike
2:36 hrs 2:00 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

Nick Saunders

Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company and offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances from sprint distance to Ironman.
  • Precision Hydration Sweat Testing by Andy Brodziak.
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