12 WK COMPETITIVE INTERMEDIATE - SPRINT TRIATHLON + W/EMAIL COACH SUPPORT- PAUL M. JOHNSON
12 WK COMPETITIVE INTERMEDIATE - SPRINT TRIATHLON + W/EMAIL COACH SUPPORT- PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
🏊🚴🏃 Unleash Your Competitive Edge with The Intermediate 12-Week Sprint Triathlon Training Plan! 🏊🚴🏃
Are you a driven athlete ready to dominate the Sprint Triathlon? Look no further! Our meticulously crafted 12-week program is tailor-made for the Competitive Intermediate Athlete hungry for that podium finish.
Designed for those who thrive under a heavier training load, The Intermediate plan kicks off with a bang, featuring a VO2 session in week one to set the tone for your journey to success. But hey, if you've been slacking off a bit on your fitness, don't sweat it! We've got your back with a suggested 16-week program to whip you into shape.
Here's what you can expect:
🏋️♂️ Building the Foundation:
In the initial phase, we'll focus on strengthening your core and building base endurance. Dive deep into technique refinement and strength endurance during swim sessions, complemented by an introduction to VO2 Interval Training.
🏃♂️ Raising the Bar:
As we progress, we'll shift gears to enhance your endurance, push your limits with VO2 interval training, and introduce anaerobic threshold training and power sprint intervals. Our track workouts will fine-tune your speed and agility, ensuring you're ready to conquer the course.
🔄 Structured Training Approach:
Say goodbye to guesswork! Our 3/1 structured workout approach ensures optimal progress. Three weeks of intense interval training sets followed by a well-deserved week of active recovery. Each session is meticulously planned to maximize results while minimizing the risk of burnout.
⏱ Gradual Progression:
We start with a manageable 5 hours of training in week one, gradually ramping up to just over 7 hours during the base/prep phase. The 4-week competitive build phase will push your limits with brick workouts, culminating in a 2-week taper to ensure you peak at just the right moment.
🎥 Expert Guidance:
Gain an edge with instructional video swimming drills, structured interval run and bike sessions tailored to your RPE/Heart Rate/Power zones, and strength sessions specifically designed for the Competitive Intermediate Triathlete. Our detailed video instructions ensure you nail every technique with precision.
Are you ready to take your performance to the next level? Join us on the journey to triathlon glory with The Intermediate 12-Week Sprint Triathlon Training Plan. Podium finishes await—let's make it happen! 🥇🏆
EXPLORE MORE PATHS TO YOUR FINISH LINE
Have questions? Need help in selecting a plan? Reach out through our contact page
Power Up Your Podium Potential — Click Here To Discover Tri-Specific Add-On Services to Unlock Every Watt, Calorie, and Second of Your Potential and How To Receive Your FREE Run Gait Video Analysis!
👊 Andiamo²® – Pushing Limits. Breaking Boundaries℠
*Delivery Options Vary Per Country
*Muscle & Motion App Required
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
02:60:00 | 01:41:00 |
|
Swim
x3
|
01:09:00 | 00:45:00 |
|
Run
x3
|
01:27:00 | 00:54:00 |
|
Strength
x1
|
00:57:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:60:00 | 01:41:00 | |
|
|
01:09:00 | 00:45:00 | |
|
|
01:27:00 | 00:54:00 | |
|
|
00:57:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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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.
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