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Sprint Triathlon - 12 Week Basic

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Sprint Triathlon - 12 Week Basic


Barry Baird

All plans by this Coach


12 Weeks

Plan Description

This plan is designed for the beginner level triathlete that desires to complete or improve their overall performance at the sprint distance. The 12 week program emphasizes “quality over quantity” for the busy athlete. Weekday workouts last one hour or less so you can maximize results and then get back to life. There are 8 workouts a week that are intensity focused, including endurance, progressive endurance and tempo sessions. A recovery week is included at the end of each 4 week block to allow your body to absorb and recover from all the hard work. Each workout is highly structured as you progress through a gradual warm-up, main set and then into a cool down. Intensity levels are based on Rating of Perceived Exertion (RPE).

The Sprint Triathlon - 12 Week Basic plan is designed by Endurance Lifestyle Group coach Barry Baird and embodies his passion and philosophy of quality workouts to get big results while maintaining a balanced life outside of training.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
02:51:00 01:40:00
Run x3
01:37:00 01:00:00
Swim x2
1,444m 1,097m
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:51:00 01:40:00
01:37:00 01:00:00
1,444m 1,097m
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Barry Baird

Endurance Lifestyle Group

Coach Barry has a passion for helping individuals reach their full fitness potential. Whether it is coaching an athlete to achieving their dream of completing an Ironman triathlon or designing a plan for a beginner to start a basic strength training program, he believes everyone's goals are important.

Coach's philosophy embodies his passion in that fitness is not just a goal to be achieved, but a forever lifestyle pursuit.

  • 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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