Improved Performance Sprint Plan, 18 weeks
Alissa AndersonAll plans by this Coach
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:38 hrs||1:00 hrs|
|1:32 hrs||1:00 hrs|
|1:46 hrs||1:30 hrs|
Day Off x1
|0:51 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:38 hrs||1:00 hrs|
||1:32 hrs||1:00 hrs|
||1:46 hrs||1:30 hrs|
||0:51 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: