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Intermediate Sprint Triathlon - 3 Month - All Terrain Endurance

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Intermediate Sprint Triathlon - 3 Month - All Terrain Endurance


KJ Kroetch

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12 Weeks

Plan Description

This is a plan for the more experienced athlete preparing for a sprint triathlon. It provides 12 weeks (3 months) of preparation to help you compete! This plan will prepare you to finish a race up to 20% longer than the typical sprint triathlon distances (a sprint triathlon typically includes a 1/2 mile (750 m) swim, a 12.4 mile (20 km) bike, and a 3.1 mile (5 km) run).

Purchase of this plan also includes free email support from Coach KJ at All Terrain Endurance for any questions or clarifications of workouts for the duration of the plan. Contact

This plan is right for you if:
-Athlete is experienced with each of the three disciplines of triathlon (swim, bike, and run) and can comfortably complete each of the following on their own:
-1000 yard swim (900m)
-Can ride their bike for 90 min comfortably
-Run or jog 3 miles (5km)
-Athlete is healthy and cleared by their physician to start an exercise program.
-Athlete is looking for structure and proper building blocks to complete their first sprint triathlon.

This plan is broken down into three months:
Month 1 will reintroduce training and build endurance.
Month 2 will build your speed and strength.
Month 3 will build your triathlon specificity and get you ready to race.
Each month is broken into weeks, starting on Mondays. It is arranged to provide you with at least one day completely off, two swims, two bike rides, and two runs.

This plan is based on "Rate of Perceived Exertion," or RPE.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:15:00 00:55:00
Swim x2
00:07:00 00:45:00
Bike x2
02:05:00 02:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:15:00 00:55:00
00:07:00 00:45:00
02:05:00 02:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

KJ Kroetch

All Terrain Endurance

All Terrain Endurance is about seizing opportunities to take whichever trail lies before you. The endurance sport world is a wide-open playground, with ample occasions to utilize fitness. Whether you dream of completing a 5km running event, racing an ultra-distance triathlon, or hurtling down and clambering up mountains, your fitness should allow you to achieve your goals while also enjoying all that life has to offer - across all sorts of terrain. 

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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