Sprint Triathlon Training Plan - Level 4

Average Weekly Training Hours 04:21
Training Load By Week
Average Weekly Training Hours 04:21
Training Load By Week

This plan takes a more aggressive approach than the Level 1-3 plans do to developing your fitness within the parameters of 12 weeks of training, 6 workouts per week, and a modest initial fitness level.

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 4 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 plan begins with a total of 2,100 yards of swimming, 1 hour and 30 minutes of cycling, and 50 minutes of running in Week 1. It peaks with 3,450 yards of swimming, 3 hours of cycling, and 1 hour and 37 minutes of running in Week 11.

Sample Day 2
0:21:00
960m
Swim Base

WU: 200 @ low aerobic intensity
6 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Sample Day 3
0:45:00
Foundation Bike 0:45

WU: 10 minutes @ moderate aerobic intensity
MS: 25 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
0:21:00
960m
Swim Fartlek + Sprint

WU: 200 @ low aerobic intensity
6 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Sample Day 6
0:45:00
Foundation Bike 0:45

WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 7
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 9
0:24:00
1097m
Swim Base

WU: 250 @ low aerobic intensity
6 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
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.