Your 16 Week Sprint Distance Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
This 16 week plan is ideal for a beginner triathlete or experienced triathlete that needs a lower volume Sprint triathlon training plan.
Before you begin you should comfortably swim and run for 45 minutes and cycle for 60 minutes and complete at least 4 total hours of aerobic exercise over seven days.
Your plan includes:
- Swimming, Cycling, Running and S&C Sessions
- Power targets for Cycling and Running
- ZWIFT, Wahoo, Garmin etc compatible cycling power
- STRYD, Garmin etc compatible running power
- Heart Rate and RPE targets for swimming 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 targets included
- Email Access to your Coach
The weekly training volume starts at approximately 6 hours in week 1 and peaks at approximately 8.5 hours in week 13.
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.
Good luck with your training and Sprint triathlon event!
Read what other Athletes a saying about my plans
https://chilitri.com/testimonials
https://www.chilitri.com
I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.