This 18 week plan is designed for the intermediate to advanced Sprint triathlon athlete. With this plan you will have one full rest day each week, a recommended strength training plan, a gradual progression of distance for each discipline and work training at various speeds. Notes are placed throughout the plan to guide you on types of workouts, focuses for the week/month, and performance nutrition/hydration strategies. To start this plan you should be able to swim 50-yard intervals, bike for 30 minutes, and run for 15 minutes. They all begin at a low intensity. The plan is based on RPE (rating of perceived exertion) for swimming as well as for biking assuming that you do not have a power meter, and on a percentage of your threshold pace for running which is the average pace you could sustain for a 30 minute all out effort. The plan is focused on low intensity training because of the science that backs how this improves your overall fitness and ability to go faster with less burnout. It does have faster intervals in the plan to help you prepare for your race pace though. There are two practice triathlons and a tapering plan to prepare you for the Sprint distance. Good luck!