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Improved Performance Sprint Plan, 18 weeks

Author

Alissa Anderson

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Length

18 Weeks

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Plan Description

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
1:38 hrs 1:00 hrs
Run x2
1:32 hrs 1:00 hrs
Bike x2
1:46 hrs 1:30 hrs
Day Off x1
—— ——
Brick x1
0:51 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
1:38 hrs 1:00 hrs
Run
1:32 hrs 1:00 hrs
Bike
1:46 hrs 1:30 hrs
Day Off
—— ——
Brick
0:51 hrs 1:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

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!

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