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Sprint Triathlon Training Plan - Level 4


Matt Fitzgerald

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12 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
0:59 hrs 0:41 hrs
Bike x2
2:00 hrs 1:45 hrs
Run x2
1:12 hrs 0:55 hrs
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
0:59 hrs 0:41 hrs
2:00 hrs 1:45 hrs
1:12 hrs 0:55 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Matt Fitzgerald

80/20 Endurance

I offer three tiers of coaching service to endurance athletes:

*Readymade training plans for runners, triathletes ultrarunners, and obstacle course racers of all levels. $19.95 to $84.95.

* Custom training plans. Simply fill out a questionnaire, submit it to me, and I will build you a unique training plan from scratch, fully individualized to your needs. $15/week for runners, $20/week for triathletes.

* One-one-one coaching. $400/month for runners, $500/month for triathletes.

$54.95 - Buy Now