Improved Performance Sprint Plan, 18 weeks

Author

Alissa Anderson

All plans by this Coach

Length

18 Weeks

Typical Week

1 Day Off, 2 Run, 3 Swim, 2 Bike, 1 Brick

Longest Workout

1:00 hrs swim
1:30 hrs bike
1:00 hrs run

Plan Specs

triathlon sprint

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Summary

This eighteen-week sprint plan is written for triathletes with at least one to two years of experience who want to train for improved performance on race day.

The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). The weekly volume ranges from 4 to 7.5 hours. Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.

Monday is the rest day as this plan is written and there is a rest week every third or fourth week. On some weeks there is an option to take an additional rest day on Friday.

The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."

This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with only a slight reduction in volume and duration of intensity the first week. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp for race day.

This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:49
Training Load By Week
Average Weekly Training Hours: 05:49
Average Weekly Breakdown

Alissa Anderson

Anderson Precision Coaching

There are no short cuts to achieving your goals, but with guidance from Anderson Precision Coaching, you can ensure that you train as efficiently and effectively as possible to achieve your goals. Owner, USAT Coach, and SFG Kettlebell Instructor Alissa Anderson helps endurance athletes and health-seekers alike improve their quality of movement and unlock their athletic potential. Keep doing what you love for life and do it better! Train smarter!

Back to Plan Details

Sample Day 1

0:30:00
3mi
Speed Skills, Accelerations

15 minute jogging warm-up, including dynamic stretches and drills
Then: Run 15 minutes at a comfortable pace and include 4 x 30 sec. accelerations with 2 min. recoveries
Cool-down jog/walk 5 min. and repeat dynamic stretches.

Sample Day 1

0:30:00
1097m
Endurance Swim (speed), 100's/50's

1200 yards
Warm up: 200 swim easy, 4 x 25 kick (10 sec. RI), 4 x 25 fingertip drill
Main set of: 4x100 yards comfortable pace (15-20 sec. Rest Intervals, or RI's); 4x50 yards as 25 very hard/25 easy (15 sec. RI)
Cool down: 200 easy

Sample Day 2

0:40:00
10mi
Endurance Bike

Bike at a comfortable pace. Stay in zones 1 - 2

Sample Day 3

0:19:59
2mi
Easy Run, plus hill sprints

Run in zones 1-2 for 15 minutes
2 x 8 second hill sprints (100% effort) up a steep, 8% grade hill. Recover completely between reps.
zones 1-2 for remainder of time

Sample Day 3

0:45:00
12mi
Speed Skills, Accelerations

Ride for 45 min. on a flat course or indoor trainer at a comfortable pace (zone 2) with quick cadence (90 rpm).
Drills: Isolated leg drills, 2 x 20 seconds on each side
Main set: 4 x 30 second accelerations within the ride (2 min. RI).

Sample Day 5

0:45:00
12mi
Endurance Bike

On a rolling course, bike at a comfortable pace for one hour (zones 1 - 2).

Sample Day 6

0:30:00
3mi
ENDURANCE RUN

Easy to moderate pace (Zones 1 - 3). Rolling terrain is best.

Improved Performance Sprint Plan, 18 weeks

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