Sprint Triathlon Training Plan - Level 2

Average Weekly Training Hours 03:15
Training Load By Week
Average Weekly Training Hours 03:15
Training Load By Week

This is also a very low-volume plan for triathletes beginning at square one, but the workouts are a little longer than those in Level 1.

The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)

The Level 2 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.

It begins with a total of 1,400 yards of swimming, 1 hour of cycling, and 45 minutes of running in Week 1. It peaks with 2,650 yards of swimming, 2 hours and 15 minutes of cycling, and 1 hour and 21 minutes of running in Week 11.

Sample Day 2
0:14:00
640m
Swim Base

WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
CD: 200 @ low aerobic intensity

Sample Day 3
0:30:00
Foundation Bike 0:30

WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 4
0:25:00
Foundation Run 0:25

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 5 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 5
0:14:00
640m
Swim Base

WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
CD: 200 @ low aerobic intensity

Sample Day 6
0:30:00
Foundation Bike 0:30

WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 7
0:20:00
Foundation Run 0:20

WU: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 9
0:17:00
777m
Swim Base

WU: 200 @ low aerobic intensity
6 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
CD: 200 @ low aerobic intensity

Matt Fitzgerald

I offer a wide selection of readymade training plans for runners and triathletes training for events of all distances. Custom plans are also available.