Sprint Triathlon 12 Wk | 80/20 Polarized | L1 Beginner | RPE & HR | S&C | Email access to Coach
Sprint Triathlon 12 Wk | 80/20 Polarized | L1 Beginner | RPE & HR | S&C | Email access to Coach
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
Your 12 Week Sprint Distance Beginner Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
This 12 week plan is ideal for a beginner triathlete and perfect if you are aiming to finish your first Sprint triathlon race.
Before you begin you should comfortably swim and run for 30 minutes and cycle for 45 minutes and complete at least 3 total hours of aerobic exercise over seven days.
Your plan includes:
- Swimming, Cycling, Running and S&C Sessions
- FORM goggles session you can load to your goggles!
- Training and Racing Tips
- Strength sessions to help avoid injuries
- Video based and written sessions
- RPE and Heart Rate Session Targets
- Email Access to your Coach
The weekly training volume starts at approximately 4 hours in week 1 and peaks at approximately 6.5 hours in week 8.
You should consult your doctor before embarking on any physical fitness training.
The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.
My name is Karen and I live in the mountains of Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and sprint triathlon event!
Read what other Athletes a saying about my plans
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Other
x3
|
00:46:00 | 00:17:00 |
|
Day Off
x2
|
—— | —— |
|
Bike
x2
|
02:11:00 | 02:01:00 |
|
Run
x2
|
01:52:00 | 01:40:00 |
|
Swim
x2
|
00:09:00 | 01:00:00 |
|
Strength
x1
|
00:25:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:46:00 | 00:17:00 | |
|
|
—— | —— | |
|
|
02:11:00 | 02:01:00 | |
|
|
01:52:00 | 01:40:00 | |
|
|
00:09:00 | 01:00:00 | |
|
|
00:25:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
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Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.