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zMotion 12 week sprint distance training plan.

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zMotion 12 week sprint distance training plan.


Dara Wittenberg

All plans by this Coach


12 Weeks

Plan Description

This plan assumes you can:
1) Swim one lap (50m) of a pool non-stop.
2) bike and run for 30 minutes continuously.

And in 12 weeks you will be ready for your first sprint distance triathlon!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
01:10:00 01:30:00
Swim x2
00:16:00 00:35:00
Run x2
01:06:00 00:55:00
Day Off x1
—— ——
Brick x1
00:42:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
01:10:00 01:30:00
00:16:00 00:35:00
01:06:00 00:55:00
Day Off
—— ——
00:42:00 01:30:00

Training Load By Week

This plan works best with the following fitness devices:

Dara Wittenberg


Detailed, personalized plans and advice on training, racing, and improving your performance. We will dial in training and racing intensities using power, HR, RPE, and cadence. We will utilize mental skills training to make you pro- level tough and ready to handle anything race day can throw at you, and we will use drills to improve form in all three disciplines.
$400/ month and tailored around your goals, abilities, and lifestyle.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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