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Sprint Triathlon Training Plan - Level 7

Author

Matt Fitzgerald

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Length

12 Weeks

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Plan Description

Choose this plan if you want to achieve the highest fitness level possible within the parameters of a 12-week plan, 9 workouts per week, and a moderate level of initial fitness.

The Level 7 plan 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 5,250 yards of swimming, 3 hours and 15 minutes of cycling, and 2 hours and 8 minutes of running in Week 1. It peaks with a total of 6,750 yards of swimming, 4 hours and 40 minutes of cycling, and 2 hours and 51 minutes of running in Week 11.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:17 hrs 1:10 hrs
Bike x3
3:46 hrs 2:00 hrs
Swim x3
1:53 hrs 0:48 hrs
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:17 hrs 1:10 hrs
Bike
3:46 hrs 2:00 hrs
Swim
1:53 hrs 0:48 hrs
Custom
—— ——

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.

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