Sprint Triathlon Training Plan - Level 9

Average Weekly Training Hours 11:59
Training Load By Week
Average Weekly Training Hours 11:59
Training Load By Week

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 9 plan features slightly more high-intensity work and slightly longer long workouts than the Level 8 plan, which is designed for those who are prepared to handle 12 workouts per week but are not accustomed to such frequency of training.

The Level 9 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 9 plan begins with 8,900 yards of swimming, 4 hours and 55 minutes of cycling, and 3 hours and 3 minutes of running in Week 1. It peaks with 11,750 yards of swimming, 7 hours and 35 minutes of cycling, and 3 hours and 55 minutes of running in Week 11.

Sample Day 2
0:46:00
2103m
Swim Base + Sprint

WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
10 x 25 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Sample Day 2
1:10:00
Bike Power Intervals 1:10 (7x20)

WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Sample Day 3
0:48:00
2195m
Swim Base + Sprint

WU: 350 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 5 x 200 @ moderate aerobic intensity, RI=0:10
4 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

Sample Day 3
0:40:00
Fartlek Run 40 (6x30)

WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 40 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Sample Day 4
0:02:00
Running Strides (2x20)

MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today's main run workout.

Sample Day 4
1:15:00
Foundation Bike 1:15

WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Sample Day 4
0:45:00
Foundation Run 0:45

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Matt Fitzgerald

I offer a wide selection of readymade training plans for runners and triathletes training for events of all distances. Custom plans are also available.