Sprint Triathlon (Intermediate)

Average Weekly Training Hours 08:03
Training Load By Week
Average Weekly Training Hours 08:03
Training Load By Week

This plan is geared for an intermediate triathlete, or a new triathlete with some swim/bike/run experience.

The plan starts with about 7 hours a week of training and peaks with about 11 hours a week. The longest swim is 2500yds (or meters), The longest bike is 2 hours, and the longest run is an hour.

The typical week is 3 swim workouts, 2 bike workouts, and 2 run workouts, though additional easy/base bike and/or run workouts can be added on swim days.

There are flexibility and strength workouts (via yoga) built into the plan.

Sample Day 1
1:00:00
Flexibility 1 (1 hour)

Move through the exercises listed here. Hold each of the poses for five breaths or more, until you feel even side to side.

Sample Day 1
0:50:00
1829m
400/200

Warm-up
300-500 yds (break it up as needed)

Build:
4x50 descend 1-4 (make each 50 faster, rest 20s between each)
1x100 easy swim
Rest ~2 minutes.
1x400 max effort BUT steady paced. Do not hammer the first 50 or 100 - keep it as constant as possible or negative split. Record 100 splits.
Catch your breath, swim 1 or 2x100 easy.
Rest at least 1 minute (complete recovery!)
Swim 1x200 Max effort but steady paced as much as possible or negative split. Record your 100 splits.
Swim 2x 100 easy for recovery.
Cool down with some drills or easy swimming
400 (break it up as needed).

Sample Day 2
0:30:00
Easy Run - 30 min

Run or run/walk at a pace where you can comfortably breathe and talk. It might even feel "too easy," but that's OK. RPE 3-4.

Sample Day 3
0:49:59
Endurance w/4 pick ups (50min)

warm up for 10 minutes with easy spinning
ride at a moderate pace (RPE 4-5) for 30-35 minutes with 4x20s hard/2min easy in the middle.
cool down for 5-10 minutes with easy spinning

Sample Day 3
0:20:00
Flexibility 1 (20 minutes)

Hold each pose five breaths or so.

Sample Day 4
1:00:00
Strength routine 1 (1 hour)

Move through the exercises listed here. Keep your awareness on your breath—it will tell you if you're working too hard.

Sample Day 4
0:34:59
1372m
Drill Session - 1500

Warm-up
2x100 mixed strokes
Drills:
6x50 (drill 25/swim 25)
Main Set:
6x50 RPE 5 (15s rest)
2x100 RPE 5 (20s rest)
Drills:
6x50 (drill 25/swim 25)
Cool down
2x100 mixed strokes

Nicole Odell
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NEO Endurance Sports & Fitness

I provide high-quality endurance sport coaching by applying current coaching best practices, up-to-date sport science, and frequent communication to position each athlete to achieve their individual performance goals.