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12 Week Sprint

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12 Week Sprint

Author

Jason Walkley

All plans by this Coach

Length

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.

RPE DESCRIPTION
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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Track Your Progress

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Training Plan Sample Week

Stats

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
Run
01:20:00 01:20:00
Swim
01:54:00 01:00:00
Bike
02:13:00 02:30:00
Strength
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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