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Sprint Triathlon (Intermediate)

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Sprint Triathlon (Intermediate)


Nicole Odell

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17 Weeks

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x5
01:60:00 01:00:00
Swim x2
01:44:00 01:00:00
Run x2
01:47:00 01:20:00
Bike x2
02:19:00 02:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:60:00 01:00:00
01:44:00 01:00:00
01:47:00 01:20:00
02:19:00 02:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness 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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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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