Prepare for a sprint triathlon with this 12-week Endurance Lab Level 0 plan, designed for newer triathletes who already have basic swimming, cycling and running skills.
The calendar combines aerobic training, controlled intervals, swim checks, recovery weeks, run–bike bricks and a final race taper. Cycling uses heart-rate targets, running uses pace targets, and swimming uses individual swim pace targets. Each session includes an objective, effort guidance, warm-up, main work, cool-down and practical coaching notes.
Training Zones and RPE PDFs accompany every workout, including recovery and planning entries. Swim workouts also include the Swim Abbreviations guide.
You will need pool access, a suitable bike or indoor trainer, running equipment and a heart-rate monitor for cycling. Set appropriate individual thresholds before starting. Weekly time varies with the scheduled sessions and your swim pace; review the full calendar against your availability.
This is a self-guided training plan. Ongoing individual coaching and personal plan adjustments are not included. Record completed training and session effort, preserve recovery days, and use familiar equipment and race routines.
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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!