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Sprint Triathlon (Intermediate)


Nicole Odell

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17 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:59 hrs 1:00 hrs
1:44 hrs 1:00 hrs
1:46 hrs 1:19 hrs
2:18 hrs 2:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:59 hrs 1:00 hrs
1:44 hrs 1:00 hrs
1:46 hrs 1:19 hrs
2:18 hrs 2:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Nicole Odell

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.