Sprint Triathlon Training Plan - Level 3
Matt FitzgeraldAll plans by this Coach
Choose this plan if you have already started swimming and running, at least, but you still wish to train conservatively for your a sprint triathlon.
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 3 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.
The Level 3 plan begins with a total of 1,650 yards of swimming, 1 hour of cycling, and 50 minutes of running in Week 1. It peaks with 3,125 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 28 minutes of running in Week 11.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:52 hrs||0:38 hrs|
|1:38 hrs||1:30 hrs|
|1:06 hrs||0:50 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:52 hrs||0:38 hrs|
||1:38 hrs||1:30 hrs|
||1:06 hrs||0:50 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- 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.
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.Still have questions about this plan?