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Sprint Triathlon 12 Week Plan | Heart Rate | Swim Speed & Technique Improver | Email Coach Support

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Sprint Triathlon 12 Week Plan | Heart Rate | Swim Speed & Technique Improver | Email Coach Support

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Welcome to you 12 week Sprint Triathlon Plan!

This plan will help you maximise your potential, work on your swimming technique including arm cadence while balancing life and training

We assume you are currently able to swim 1000m/yard with rests, ride for 40 minutes and run for 20 mins - but not all on the same day.

The plan builds up to race day and helps improve your fitness and confidence for your event.

The plan has an average weekly training hours of 4 hours 50 minutes with the biggest week having 6 hours 20 minutes. This includes 2 swims, 2 to 3 rides. 3 runs and 45 minutes of strength and conditioning to help you avoid injuries.

There are 1 to 2 workouts per day with 1 day off each week with I have set to Monday. This is a great day to rest as your will be doing a long session on Sunday and this helps you recover.

Every fourth week is an active recovery week with less training to help your body recover and adapt.

Do your best to follow the workouts, ideally in the given order. To help you train at the right levels the sessions include five training zones based on feel or heart rate. The bike sessions will be based on Power.

If there are two workouts in a day you can either do them back to back as a "Brick" session or do one in the morning and one in the evening. The swim workouts can be done in yards or metres depending on your pool.

The plan includes:

- Heart Rate based Running sessions ideal for Garmin etc
- Heart Rate based bike session so you can use with Garmin, Zwift etc
- Strength and Conditioning sessions to help avoid injury from a NASM Certified Personal Trainer
- Swim technique and endurance sessions
- Triathlon specific stretches and mindfulness
- Training and race tips
- Coach email support

You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.

I also offer an option to change plans if you feel you need more or less volume etc. I also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses, event and time to train but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you and

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Good luck with your training and Sprint Triathlon event!

Read what other Athletes a saying about my plans

My Website Link

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x2
00:22:00 00:17:00
Swim x2
3,934m 2,700m
Bike x2
01:58:00 01:04:00
Run x2
01:16:00 00:50:00
Day Off x1
—— ——
Strength x1
00:27:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
00:22:00 00:17:00
3,934m 2,700m
01:58:00 01:04:00
01:16:00 00:50:00
Day Off
—— ——
00:27:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Parnell Level 3 BTF & IRONMAN Certified Coach


I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT & WOWSA Level 3 & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

Training plans for all distances for all levels of athlete. Plans include email access to coach & resources including demonstration videos & nutrition advice.
Female Coach.

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  • 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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