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Sprint Triathlon Training Plan - Level 10

Author

Matt Fitzgerald

All plans by this Coach
4.33 (3)

Length

12 Weeks

Plan Description

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 10 plan packs as much sprint-focused training into 12 weeks as you will ever need to do. It’s not so much the raw volume as the volume of high-intensity training that will whip you into fantastic shape – or wear you down, if you’re not prepared to handle it.

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 10 plan begins with 9,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 3 minutes of running in Week 1. It peaks with 12,600 yards of swimming, 7 hours and 50 minutes of cycling, and 4 hours and 12 minutes of running in Week 11.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
3:17 hrs 1:30 hrs
Swim x4
3:29 hrs 1:10 hrs
Bike x4
5:50 hrs 2:30 hrs
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
3:17 hrs 1:30 hrs
Swim
3:29 hrs 1:10 hrs
Bike
5:50 hrs 2:30 hrs
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

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.


  • 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.

Refund Policy

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.

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