Sprint Triathlon Training Plan - Level 8
Matt FitzgeraldAll plans by this Coach
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:49 hrs||1:10 hrs|
|3:00 hrs||1:02 hrs|
|4:55 hrs||2:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:49 hrs||1:10 hrs|
||3:00 hrs||1:02 hrs|
||4:55 hrs||2:15 hrs|
Training Load By Week
This plan works best with the following fitness devices: