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Sprint Triathlon Training Plan - Level 8

Author

Matt Fitzgerald

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Length

12 Weeks

Typical Week

1 Custom, 4 Swim, 4 Bike, 5 Run

Longest Workout

1:02 hrs swim
2:15 hrs bike
1:10 hrs run

Plan Specs

triathlon sprint

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Summary

The Level 8-10 Sprint Triathlon Training Plans are best thought of as crash training plans for triathletes with a sound base of swim, bike, and run fitness who, for whatever reason, decide they want to peak for a sprint triathlon soon – in 12 weeks. The Level 8 plan is a good fit for those who are prepared to handle 12 workouts per week but are not accustomed to such frequency of training.

The plan begins with a short, 3-week base phase. The following build phase is 4 weeks long and the final 5 weeks comprise the peak phase. There are 12 workouts in a typical week – 4 swims, 4 rides, and 4 runs. Weeks 2, 4, and 6 include an extra, 10-minute transition run after Friday’s ride; in weeks 8 and 10, the separate ride and run scheduled for Saturday are collapsed into a single bike-run brick workout. Monday is a rest day every week and weeks 4 and 8 are recovery weeks. The final week is a taper week.

The Level 8 plan begins with 8,200 yards of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 48 minutes of running in Week 1. It peaks with 11,050 yards of swimming, 6 hours and 45 minutes of cycling, and 3 hours and 40 minutes of running in Week 11.

Stats

Training Load By Week

Average Weekly Breakdown

Average Weekly Training Hours: 10:59

Training Load By Week

Average Weekly Training Hours: 10:59

Average Weekly Breakdown

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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