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Intermediate 10-week Sprint triathlon plan


Marty Gaal

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10 Weeks

Plan Description

This plan is for intermediate level athletes - one or two years of race experience with 8-10 hours on average available to train each week. The plan averages 8 hours of training per week with several optional sessions and recovery periods included. On average the program includes 2-3 swims, 3 runs, 2-3 rides, and 1-2 strength sessions per week. Training effort is described via perceived effort (RPE) and HR guidelines.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
1:36 hrs 1:00 hrs
Run x2
1:40 hrs 1:00 hrs
Bike x2
2:05 hrs 2:00 hrs
Day Off x1
—— ——
Strength x1
0:54 hrs 0:45 hrs
Brick x1
1:05 hrs 1:45 hrs
Workouts Per Week Weekly Average Longest Workout
1:36 hrs 1:00 hrs
1:40 hrs 1:00 hrs
2:05 hrs 2:00 hrs
Day Off
—— ——
0:54 hrs 0:45 hrs
1:05 hrs 1:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Marty Gaal, CSCS. Raleigh, NC area with 15 years full time coaching experience.

One Step Beyond

Raleigh/Cary, NC area triathlon coaching specialists.

We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at

A full time triathlon coaching business since 2005.

  • 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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