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Sprint Triathlon Training Plan - Level 5


Matt Fitzgerald

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12 Weeks

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Plan Description

Choose this plan if you’re up to doing three workouts per week in each discipline, but wish to stay close to the minimum amount of training that such a schedule entails.

The Level 5 sprint triathlon training plan is appropriate for triathletes who already have a decent base of swim, bike, and run fitness and want to not just finish a sprint triathlon, but finish well. It includes 3 swim workouts, 3 rides, and 3 runs in a typical week. There’s a fourth run in the even-numbered weeks, which include either a 10-minute transition run following Saturday’s foundation ride or a brick workout instead of Saturday’s ride (weeks 8 and 19).

The base phase lasts from Week 1 through Week 4; the build phase from Week 5 through Week 8; and the peak phase from Week 9 through Week 12. Weeks 4 and 8 are recovery weeks. Week 12 is a taper week.

The plan begins with a total of 4,300 yards of swimming, 2 hours and 30 minutes of cycling, and 1 hour and 43 minutes of running in Week 1. It peaks with a total of 5,500 yards of swimming, 4 hours and 20 minutes of cycling, and 2 hours and 32 minutes of running in Week 11.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
1:56 hrs 1:00 hrs
Bike x3
3:03 hrs 2:00 hrs
Swim x3
1:31 hrs 0:38 hrs
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:56 hrs 1:00 hrs
3:03 hrs 2:00 hrs
1:31 hrs 0:38 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