Sprint-distance racing leaves almost no margin. A pacing misjudgement in the first two minutes of the bike or run costs more than any amount of fitness can recover.

Swim sessions use RPE and pace. Bike sessions are structured by heart rate, keeping effort honest regardless of how the legs feel on any given day. Run sessions use heart rate to regulate effort and keep the easy work genuinely easy.

Sprint preparation is about precision under load. The plan builds aerobic durability first, then layers in the capacity to hold near-maximal effort across three short, fast disciplines. Strength work supports the intensity rather than being dropped for it.

Suited to experienced racers working towards a specific time or placing. The training sharpens execution and pacing discipline on top of an established aerobic base.

This is a 15-week self-guided training programme delivered through TrainingPeaks, with structured workouts that sync to your Garmin, Wahoo, or compatible device. Email support from the coach who built the plan is included throughout.

If you are unsure whether this plan is right for you, ask before you buy. If it turns out not to be the right fit, I will swap it for a different one at any time, and I can help with suggestions for restructuring sessions to fit your week.