Build towards a sprint triathlon with this 16-week Endurance Lab Level 1 plan. The calendar combines swimming, cycling and running with aerobic work, interval sessions, swim checks, recovery weeks, bike-to-run practice and a race taper.
TRAINING TARGETS
Cycling and running use individual heart-rate targets. Swimming uses individual threshold pace and distances in metres. Set appropriate sport-specific thresholds and review the RPE and Training Zones guides before starting. Short efforts require controlled technique and perceived exertion because heart rate lags.
WHO THIS PLAN SUITS
Athletes with an established swim, bike and run routine who can accommodate the full calendar. Review the early sessions and peak weeks against your recent training and recovery before choosing this level. Weekly time depends on swim pace and session setup; bricks also require preparation and transition time.
EQUIPMENT & GUIDANCE
You need access to a pool, a suitable bike or indoor trainer, safe running routes and a heart-rate monitor. RPE and Training Zones PDFs accompany every entry; swim sessions also include the Swim Abbreviations guide.
This is a self-guided training plan. Ongoing coaching, individual plan adjustments and testing are separate optional services.
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!