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Improved Performance Sprint Plan, 10 weeks

Author

Alissa Anderson

All plans by this Coach

Length

10 Weeks

Plan Description

This ten-week sprint plan is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. This plan assumes you already have a solid base built and are ready to perform higher intensity workouts.

The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). The weekly volume ranges from 4 to 7.5 hours. Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.

Monday is the rest day as this plan is written and there is a rest week every third or fourth week. On some weeks there is an option to take an additional rest day on Friday.

The workout intensities are prescribed using both RPE (rate of perceived exertion) and heart rate training zones.

The race-taper is two weeks, with only a slight reduction in volume and duration of intensity the first week. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp for race day.

This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
01:41:00 01:00:00
Run x2
01:16:00 01:00:00
Bike x2
01:27:00 01:30:00
Day Off x1
—— ——
Brick x1
01:25:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
Swim
01:41:00 01:00:00
Run
01:16:00 01:00:00
Bike
01:27:00 01:30:00
Day Off
—— ——
Brick
01:25:00 01:30:00

Training Load By Week


This plan works best with the following fitness devices:

Alissa Anderson

Anderson Precision Coaching

There are no short cuts to achieving your goals, but with guidance from Anderson Precision Coaching, you can ensure that you train as efficiently and effectively as possible to achieve your goals. Owner, USAT Coach, and SFG Kettlebell Instructor Alissa Anderson helps endurance athletes and health-seekers alike improve their quality of movement and unlock their athletic potential. Keep doing what you love for life and do it better! Train smarter!


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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