Sprint Triathlon Training Plan - Level 7
Matt FitzgeraldAll plans by this Coach
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:17 hrs||1:10 hrs|
|3:46 hrs||2:00 hrs|
|1:53 hrs||0:48 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:17 hrs||1:10 hrs|
||3:46 hrs||2:00 hrs|
||1:53 hrs||0:48 hrs|
Training Load By Week
This plan works best with the following fitness devices: