BUILD A CONSISTENT ROUTINE FOR YOUR SPRINT TRIATHLON
A 12-week Endurance Lab plan for developing triathletes who already have an endurance base and want a clear progression towards a sprint-distance race. Cycling uses power, running uses pace and swimming is written in metres.
IS THIS PLAN FOR YOU?
You should already be comfortable with a 30-minute run, a 60-minute ride and a 1500m pool session. This plan progresses to runs of up to 100 minutes, rides of up to two hours and swim sessions of up to 2500m. Choose a level that fits your current training capacity.
WHAT YOU GET
Typically six endurance sessions per week, with recovery weeks, swim pacing checks, controlled intervals, aerobic sessions, bike/run bricks and a final race-week taper. Weekly coaching notes cover preparation, recovery, equipment and race execution. Rest days and optional easy technique practice are clearly identified.
HOW TO USE IT
Each workout has a concise objective, RPE guidance and zone-based session instructions. Structured swim, bike and run workouts retain effort ranges, warm-ups, recoveries and cool-downs. RPE and zone references are attached to exercise sessions; swim sessions also include the abbreviation guide. Brick sessions are written bike/run sequences.
EQUIPMENT & SETUP
Use a bike power meter or power-enabled trainer, a device that records run pace and access to a pool. Set current sport-specific thresholds in TrainingPeaks so the structured ranges scale appropriately. Swim distances are metres.
This is a self-guided training plan. Individual coaching, ongoing monitoring and personal plan adjustments are separate services. Total weekly time depends on your swim pace and transition time; calendar totals may exclude untimed swims.
Created by Endurance Lab. www.endurancelab.ie
© 2026 Endurance Lab. Original plan guidance and presentation.
LEARN MORE & OPTIONAL TESTING
Read the Endurance Lab blog for practical training, recovery and race-preparation articles: https://endurancelab.ie/resources/
Want help setting individual training zones? Ask Endurance Lab about remote testing options and the protocol that suits your equipment and goals. Explore INSCYD assessments: https://endurancelab.ie/inscyd/
Remote-testing enquiries: info@endurancelab.ie. Testing is a separate, optional service and is not included with this training plan.
As a Head Coach of ENDURANCE LAB, I specialise in preparing athletes for various endurance events, whether it's their first triathlon or an Ironman. With personalised training plans, comprehensive nutrition guidance, and expert swim analysis, I ensure athletes are fully prepared for their upcoming challenges. Let's embark on this journey together and achieve your endurance goals!