Tribirdsport Intermediate Sprint Race Specific 12 Weeks
Tribirdsport Intermediate Sprint Race Specific 12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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
TARGET ATHLETE: This plan is tailored for individuals who are more the seasoned triathlete, possibly going for an age group qualifying spot, for an open water sprint distance triathlon.
EQUIPMENT NEEDED FOR THIS PLAN: To follow this plan, you'll require a turbo trainer (manual or smart), a watch capable of loading data to platforms like Training Peaks (e.g., Garmin, Apple, Suunto), swimming equipment such as fins, paddles, pull buoy, and a band (which can be improvised from an old inner tube cut and tied to fit around your ankles), as well as strength training equipment like resistance bands, kettlebells, dumbbells, or access to a gym.
THE PLAN: This comprehensive 12-week plan is designed to get you race-ready with targeted sessions focusing on each discipline. The plan incorporates key sessions that progressively increase in intensity or duration, ensuring effective and efficient training. A typical week consists of 3 swims, 3 bike sessions, 3 runs (including short brick workouts), and 2 strength training sessions. Flexibility is built in to accommodate busy schedules, ensuring a balanced approach to training across all disciplines.
STRUCTURED: Swim sessions are carefully structured, with additional guidance provided through video links and detailed descriptions to enhance technique. Bike sessions offer options for outdoor rides, manual turbo, or smart turbo workouts, each accompanied by thorough descriptions to ensure proper execution. Run sessions combine structured intervals with unstructured runs to provide a well-rounded approach to running training.
PLAN SUPPORT: The plan includes comprehensive support, beginning with a welcome note outlining how to use the plan effectively. Each week, athletes receive an introduction to the training week, along with motivational tips and advice. Additionally, Coach Jennie from Tribirdsport Coaching provides access to her email for any questions or clarifications.
STRENGTH TRAINING: With 2 strength training sessions per week (and 1 during Recovery Week), the plan focuses on improving joint mobility and strength to enhance performance and reduce the risk of injury. Video links and a PDF document with exercise descriptions accompany each session, ensuring proper execution.
WHY BUY FROM ME? Coach Jennie, a British Triathlon Level 3 Coach with over a decade of coaching experience, brings expertise from a diverse fitness background encompassing personal training, fitness instruction, sports therapy, and biomechanics coaching.
I hope you find this plan beneficial. For any inquiries or assistance, feel free to contact Coach Jennie at jennie.tribird@gmail.com.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
5,475m | 2,600m |
|
Run
x3
|
01:30:00 | 01:00:00 |
|
Bike
x3
|
03:30:00 | 03:00:00 |
|
Strength
x2
|
00:55:00 | 00:35:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
5,475m | 2,600m | |
|
|
01:30:00 | 01:00:00 | |
|
|
03:30:00 | 03:00:00 | |
|
|
00:55:00 | 00:35:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.