Follow the same training methodology that has guided Olympic and World Champions for all levels of ability

"My philosophy is very simple. There is no difference between a pro and an age grouper. It's just the time one has to train, and the speed at which one goes. Everything else is the same"

- BRETT SUTTON

Our 6 - 8 hour per week plan is designed specifically for athletes starting out in triathlon or in the lead up to sprint distance racing.

The first weeks of this plan are deliberately easy, and build over the course of the 8 weeks. The initial goals are to develop consistency and a schedule of training that fits with your other life commitments. Triathlon is an aerobic sport with an emphasis on strength endurance.

Most days have one workout. Race week taper and advice on post race recovery are included.

This plan uses perceived exertion / effort to gauge intensity. We refer to this as 'Sutto's 3 M's' -

SUTTO'S THREE M'S
We like to keep things simple. While others espouse heart rate and power zones we find that these are a cause of confusion, distraction and worry. Instead we prefer the following perceived exertion levels -
Easy (under 60%), Moderate (60-75%), Medium (75-85%), Mad (85-95%).

* A complete description of intensity levels used in workouts is included with this training plan.

Equipment required:
Swim - paddles and buoy
Bike - a turbo trainer is not required, but is effective (and safe) if you have access to one
Run - access to a treadmill is not required, but is effective if you have access to one

Assumptions:
This '8 Week Sprint Training Plan' is provided under the assumption that the participant has a basic level of fitness, has been actively training recently, is injury free and can accomplish the following:
Swim: Complete 300m of swimming without stopping.
Bike: Complete 40 minutes of cycling without stopping.
Run: Complete 20 minutes of running without stopping.