Matt FitzgeraldAll plans by this Coach
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.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?