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Sprint Triathlon Plan

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Sprint Triathlon Plan

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Kelsey Ramberg

All plans by this Coach

Length

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

This is a beginner to intermediate sprint triathlon plan. This is a great plan for a first time triathlete that is ready to push themselves! For this program you will swim, bike, and run on average 2X a week. The swims are set to go up to 1300 yards. There are a verity of drills and sets included into the swim work outs. The bike provides different drills, interval sets, and some indoor and outdoor sessions. The bike work outs use rate of perceived exertion to help gauge difficulty. With a scale of 1-10

4 = 40%
5 = 50%
6 = 60%
7 = 70%
8 = 80%
9 = 90 %
10 = 100%

The run is based off of pace. The run work outs include speed work, threshold, and aerobic capacity work incorporated into the run work outs. There will also be practice run off the bike sessions so you can get the feel of running off the bike during the race.

This program also provides 2 strength training work outs a week. The strength training work outs require basic dumb bell equipment, exercises bands, and body weight. There are 2 recovery weeks which will help your body soak in the fitness so your body can go hard for the following week. You will enjoy 1 taper week and go straight into your race! Enjoy!

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:05:00 00:20:00
Run x2
01:30:00 01:00:00
Bike x2
01:47:00 01:10:00
Day Off x1
—— ——
Strength x1
00:47:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Swim
00:05:00 00:20:00
Run
01:30:00 01:00:00
Bike
01:47:00 01:10:00
Day Off
—— ——
Strength
00:47:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

Kelsey Ramberg

Just Keep Triing

As a USA Triathlon certified coach, I offer high quality coaching to triathletes, swimmers, and runners! From beginner to advanced athletes, I get you to the finish line! As your coach, I will hold you accountable for completing your work outs, help set goals, overlook training program, and get you ready for race day! I also help women use their unique physiology to train to their potential!


  • 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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