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16 Week Sprint Triathlon | HR & PWR | S&C, Training Tips | Indoor options | Email access to Coach

Browse More Plans

16 Week Sprint Triathlon | HR & PWR | S&C, Training Tips | Indoor options | Email access to Coach

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach

Length

16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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

Welcome to your training plan!


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 & Transition Sessions
- Strength & Conditioning session to help prevent injuries (from a NASM Personal Trainer)
- Train to RPE or Heart Rate
- Bike Power Sessions
- Indoor training options
- 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.

Kick off Emails During checkout, please check the box to share your email address. This allows me to send you an introductory kick off email and your free 30-day Training Peaks premium coupon. I will also email you hints & tips specific to the relevant part of the plan and you get a chance to ask questions, so you get the best from your training and ready for race day!

Good luck with your training and triathlon event!

Read what other Athletes a saying about my plans

My Website Link

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
01:31:00 01:00:00
Strength x2
00:58:00 00:45:00
Day Off x1
—— ——
Run x1
00:50:00 01:00:00
Bike x1
01:25:00 02:00:00
Brick x1
01:07:00 01:55:00
Workouts Per Week Weekly Average Longest Workout
Swim
01:31:00 01:00:00
Strength
00:58:00 00:45:00
Day Off
—— ——
Run
00:50:00 01:00:00
Bike
01:25:00 02:00:00
Brick
01:07:00 01:55:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Parnell Level 3 BTF & IRONMAN Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM Personal Trainer & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

Training plans for all distances for all levels of athlete. Plans include email access to coach & resources including demonstration videos & nutrition advice.
Female Coach.


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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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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