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12 Week Sprint

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12 Week Sprint


Jason Walkley

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12 Weeks

Plan Description

This 12 week training plan is aimed at the more experienced athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a sprint distance triathlon.

In order to be able complete the training you should have good background in triathlon and be used to training at least 8+ hours per week.

You will be able to cover the race distance for each discipline prior to taking on this plan.

0 - Complete rest
1 - Very Low Efofrt: Just about moving
2 - Low: Walking at and can hold a conversation easily
3 - Light: Starting to sweat, but can hold conversation throughout
4 - Moderate: Still happy
5 - Moderately Strong: Sweating more heavily and starting to breath is becoming more laboured
6 - Strong: Feel more out of breath but could maintain pace for a few hours
7 - Very Strong: Breathing is very laboured, but can maintain pace for an hour without slowing
8 - Hard: Starting to struggle to hold pace and Heart Rate is starting to become fast, requires concentration to maintain effort and sweating heavily
9 - Very Hard: This is almost max (Around 1km race effort)
10 - Extremely Hard: Absolutely flat out sprinting. 200m max.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
01:20:00 01:20:00
Swim x3
01:54:00 01:00:00
Bike x2
02:13:00 02:30:00
Strength x2
01:45:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:20:00 01:20:00
01:54:00 01:00:00
02:13:00 02:30:00
01:45:00 00:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Jason Walkley

Diverse Sports

Diverse sports are here to give training advice backed by science

9 x Ironman Finisher (9:16 PB), 3xWorld Championship, 3 x European Championship finisher All top 10 Finishes.
Represented Great Britain Age-Group Team at Sprint, Middle & Long Distance Triathlon, Duathlon

British Triathlon & Training Peaks Affiliated Coach
Level 3 Personal Trainer Coach
Level 4 Sports Massage & Injury Prevention
Level 3 Gym Instructor
Level 3 Sports Nutrition
Level 3 Sports Physiological Testing

  • 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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