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. This version uses heart rate for cycling and running, with pool swims written in metres.
IS THIS PLAN FOR YOU?
You should already be comfortable with a 30-minute run, a 60-minute ride and a 1,500 m pool session. The plan progresses to runs of up to 100 minutes, rides of up to two hours and swims of up to 2,500 m. Choose a level that fits your current training and recovery capacity.
YOUR TRAINING BENEFITS
Typically six endurance sessions each week, with aerobic training, controlled intervals, recovery weeks, swim pacing checks, bike–run transition practice and a final race-week taper. Weekly notes explain preparation, recovery, equipment and race execution. Rest days and optional easy skills are clearly identified.
WHAT IS INCLUDED
Each workout explains its objective, perceived effort and session sequence. RPE and Training Zones PDFs are attached to workouts and plan notes. Every swim also includes the Swim Abbreviations PDF. Structured swim, bike and run sessions include effort ranges and recovery steps; brick sessions are written bike–run sequences. Selected notes link to Endurance Lab articles to help you understand your training.
EQUIPMENT & SETUP
Use a heart-rate monitor, a bike or trainer, suitable running routes and pool access. Set separate current cycling and running HR thresholds in TrainingPeaks and an appropriate swim threshold pace. Short efforts use perceived effort and technique because heart rate responds slowly. Swim distances are metres.
TIME COMMITMENT
Review the sample weeks and full calendar before starting. Weekly totals depend on swim pace and transitions; calendar duration totals exclude untimed swims. Longer weeks include more than six hours of bike, run and brick work before swimming is added.
SUPPORT & OPTIONAL SERVICES
This is a self-guided plan. Individual coaching, ongoing monitoring, testing and personal plan adjustments are separate paid services. Explore optional testing at https://portal.endurancelab.ie/book/inscyd-ppd or individual coaching at https://endurancelab.ie/online-triathlon-coaching/. Neither is required to use this plan.
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!