Browse More Plans

Intermediate 10-week Sprint triathlon plan

Author

Marty Gaal

All plans by this Coach

Length

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

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

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
Swim
1:36 hrs 1:00 hrs
Run
1:40 hrs 1:00 hrs
Bike
2:05 hrs 2:00 hrs
Day Off
—— ——
Strength
0:54 hrs 0:45 hrs
Brick
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 www.osbmultisport.com.

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.

Still have questions about this plan?
$59.95 - Buy Now