10 Week Pool Sprint Triathlon Training Plan
Are You Ready?
Are you ready to smash your personal best in your next sprint triathlon? This 10-week plan is designed for athletes who can already swim non-stop for up to 45 minutes, cycle for an hour, and run for an hour. This plan is perfect for those with limited training time but who are eager to make significant improvements.
What Will You Get?
- Balanced Training: I ensure a balanced distribution of swimming, cycling, and running to maximise your performance.
- Detailed Instructions: Each session comes with clear instructions and key focus areas to help you understand the purpose and benefits of your training.
- Structured Workouts: All bike and run sessions are structured workouts that can be downloaded to your training device or platforms like Zwift and TrainerRoad. This allows you to concentrate on the workout specifics without worrying about what's next.
- Weekly Goals: Each week includes descriptions of the aims and objectives to keep you focused and motivated.
- Technique-Driven Swim Sessions: My swim sessions include full descriptions of key drills and advice to improve your stroke efficiency.
Training Overview
- Starts at 7 hours a week: (Swim 1:50, Bike 2:45, Run 2:30)
- Peaks at 8.5 hours a week: (Swim 2:20, Bike 3:30, Run 2:45)
- Weekly Breakdown: 2 swims, 2 bike rides, and 3 runs per week
- Longest Sessions: Swim - 45 mins, Bike - 1.5 hours, Run - 1 hour
- Phased Training: 5 weeks of building intensity followed by 1 week of recovery to manage fatigue and optimise performance.
- Training Metrics: Runs are based on heart rate and pace, bike rides on power, and swims on pace/RPE. A GPS watch with a heart rate monitor and a power meter are recommended for the best results. If you need a heart rate only, pace only, or RPE-based plan, check out my other available plans here.
Free Training Peaks Account
By registering for this fantastic plan, not only will you receive an incredible training schedule with structured workouts, but you'll also receive a complimentary Training Peaks Basic Account upon signing up. This account will enable you to have your weekly sessions organised and synced with your calendar, ensuring that you never overlook a session. This plan revolves around sessions structured with efforts focused on
Power.
Meet Your Coach: Jen Coppock
I am a run coach, triathlon coach and Biomechanics Coach. I specialise in injury prevention and rehab, because let's face it, injuries suck! My day to day is spent helping and supporting people who love sport and are either looking to complete their dream challenge, smash their times, or return from injury.
My focus is to build you up to being the best version of yourself and rise up on race day to achieve your goals. Each plan has been designed with a clear goal in mind, and structured to get you to the start line in optimal form! I'm only an email away if you need support đź‘Ť
I'm driven by seeing athletes like YOU succeed. As a Biomechanics Coach and Student Sports Injury Rehabilitator, I specialise in helping you move better, stay injury-free, and reach your goals. My plans focus on improving joint function, enhancing performance, and preventing injuries. I tailor each programme to fuel your determination and help you enjoy the journey. ’m here to help you train smarter, perform better, and achieve your full potential. Let’s unlock your best together!