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Windsor Sprint Triathlon 16 week Training Plan |HR| S&C, Tips | Coach Email Support

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Windsor Sprint Triathlon 16 week Training Plan |HR| S&C, Tips | Coach Email Support


Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach


16 Weeks

Plan Description

Your 16 Week Windsor Sprint Distance Plan from a Level 3 British Triathlon Coach

Welcome to your training plan!

The Windsor Sprint Distance Triathlon is one of my favourites. What makes it special is the iconic location. You get to swim in River Thames, cycle around Windsor castle and out in to the countryside.

To complete their challenge, you will then run into Windsor Great Park and along the spectacular Long Walk in the shadow of the iconic castle. A truly ‘royal’ route, and one that will linger in your memory.

This plan is designed to take you through the 16 weeks leading up to your Windsor Sprint Distance Triathlon Race (750m Swim, 20km Bike and 5km run).

This plan is based around an open water swim, undulating bike and undulating town run course and the sessions are tailored for this.

This 16-week training plan is designed to get a novice triathlete through a sprint distance triathlon. It is not a complex or hugely time-consuming programme; it will get you to the finish line in good shape.

In order to be able complete the training you should have a reasonable level of fitness at the start of the training. A pre-requisite would be that you can swim 400m continuously, you can cycle for 20 mins and run for 15 mins. You should consult your doctor before embarking on any physical fitness training.

The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. Ideally some of the running session should be done on a 400m track. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.

The Plan Includes:

- Swim, Bike, Run and Transition Sessions
- Strength & Conditioning sessions to help you prevent injuries from a NASM Certified Personal Trainer
- Train to RPE or Heart Rate
- Access to your coach via email
- Training and Racing Tips

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

I also offer an option to change plans if you feel you need more or less volume etc. I also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses, event and time to train but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you and

Good luck with your training and triathlon event!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:21:00 01:00:00
Day Off x1
—— ——
Brick x1
6mi 19mi
Bike x1
00:02:00 00:40:00
Strength x1
00:42:00 00:45:00
Run x1
3mi 5mi
Workouts Per Week Weekly Average Longest Workout
00:21:00 01:00:00
Day Off
—— ——
6mi 19mi
00:02:00 00:40:00
00:42:00 00:45:00
3mi 5mi

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Parnell L3 British Triathlon & IRONMANU Certified Coach


I'm Karen Parnell, IRONMAN U Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

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