Prepare for a Sprint triathlon with a 16-week, self-guided Endurance Lab Level 1 plan. This plan suits athletes with an existing swim, bike and run routine who can manage regular training across all three sports.
WHAT IS INCLUDED
Progressive endurance and interval sessions, recovery weeks, swim threshold checks, bike-to-run practice, race simulations and a final taper. Sessions include clear objectives, RPE, warm-up, main set, cool-down and execution guidance. RPE and Training Zones PDFs are attached throughout, with the Swim Abbreviations guide on swim sessions.
TARGETS & EQUIPMENT
Swimming is prescribed in metres using individual threshold pace; cycling uses individual heart-rate targets and running uses individual pace targets. You need pool access, a suitable bike or indoor setup, a heart-rate monitor and a device or safe method to track run pace. Review your thresholds and zones before starting.
TIME & EXECUTION
Review the sample weeks against your available time. Calendar bike/run totals are approximately 3–7 hours per week before swimming, race duration and actual transitions; swim duration depends on your pace and rests. The plan includes swims of up to 2500 m and a longest run of 105 minutes. Manual race-simulation bricks contain 66 minutes of exercise plus actual transition time. Optional brick notes use the bike and run already scheduled that day and add no duplicate exercise volume.
SUPPORT
This is a downloadable, self-guided training plan. Ongoing individual coaching, testing and personalised adaptation are separate optional services. Choose an appropriate level for your experience and recovery.
LEARN MORE & OPTIONAL TESTING
Read the Endurance Lab blog for training, recovery and race preparation: https://endurancelab.ie/resources/
For individual training zones, ask about remote INSCYD PPD testing and the protocol that suits your equipment and goals: https://endurancelab.ie/inscyd/
Enquiries: info@endurancelab.ie. Testing is a separate, optional service and is not included in this plan.
www.endurancelab.ie
As a Head Coach of ENDURANCE LAB, I specialise in preparing athletes for various endurance events, whether it's their first triathlon or an Ironman. With personalised training plans, comprehensive nutrition guidance, and expert swim analysis, I ensure athletes are fully prepared for their upcoming challenges. Let's embark on this journey together and achieve your endurance goals!