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.
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
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.
Bike at a comfortable pace. Stay in zones 1 - 2
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).
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
On a rolling course, bike at a comfortable pace for one hour (zones 1 - 2).
Warm up:200 swim easy, 4 x 25 kick
Drills: 4 x (25 drill down/25 swim back) Choose from fingertip drag, wide arm catch up, 3 pulls/6 kicks on side, sculling
Main set: 4x200 yards at a comfortable pace (zone 2) and 6x50 yards at a moderate pace (zone 3); 15-20 sec. rest intervals (RI)
Cool Down: 200 easy