Improved Performance Sprint Plan, 10 weeks


Alissa Anderson

All plans by this Coach


10 Weeks

Typical Week

1 Day Off, 2 Run, 3 Swim, 1 Brick, 2 Bike

Longest Workout

1:00 hrs swim
1:30 hrs bike
1:00 hrs run

Plan Specs

triathlon sprint

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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.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:49
Training Load By Week
Average Weekly Training Hours: 05:49
Average Weekly Breakdown

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!

Back to Plan Details

Sample Day 1

Track workout, 800's @ current 5k pace

Warm up:
Dynamic stretching
Build pace from easy to moderate for 1 mile
Main set:
5 x 800 @ current 5k pace, 2 minute recoveries
cool down:
2 miles easy

Sample Day 1

Swim, Force

Warm up: 300 swim, 150 pull, 150 kick
Drills: 4 x (25 drill/25 swim) Choose from: fingertip drag, fists, Right arm only, Left arm only
Main set:
8 x 25 very hard, 25 sec. RI
5 x 200 pull (odds no paddles, evens paddles)
1 x 400 moderate
Cool down: 2 x 100 easy

Sample Day 2

Endurance Brick

Bike at a moderate pace for 50 min (zone 2 - 3). Then immediately transition to an easy 25 min. run. Add 8 x 12 second steep hill sprints on to the end of the run.

Sample Day 3

Muscular Endurance, hills 4x8 min.

Warm up and gradually build to a moderate pace (zones 2 - 3) for 15 min. Find a hill with 4% grade and perform 4x8 min. reps at a hard (but sustainable) pace (building into zones 4 - 5a). Stay in aero position and focus on smooth pedal strokes and minimal upper body movement. Recover down the hill. Remainder of time in zones 1 - 2. Flaming Geyser Hill from Green Valley Road is a great hill for this work out.

Sample Day 5

Endurance bike, plus 2 x 15 min. threshold

Ride mostly in zones 1 - 3 on varied terrain. Within the ride perform 2 x 15 steady in zones 4 - 5a, 5 min. RI. Stay relaxed and aerodynamic. Practice your fueling strategy on this ride.

Sample Day 6

Progression Run, last 15 min. hard

Run mostly in zones 1-2, to continue to build that aerobic support. Last 15 minutes hard (zone 4).

Sample Day 6

Threshold swim, 3 x 400

Warm up: 200 swim, 150 kick, 150 drill down/swim back
Main set: 3 x (400 at your time trial pace plus 5 seconds per 100. Then 50 easy plus 30 seconds RI between intervals)
Cool down: 100 easy

Improved Performance Sprint Plan, 10 weeks

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