12 Week Sprint Triathlon Plan

Average Weekly Training Hours 05:14
Training Load By Week
Average Weekly Training Hours 05:14
Training Load By Week

This sprint triathlon plan is designed for the true beginner triathlete. A 12 week plan that includes 2 swim/3 bike/3 run/2 general strength workouts per week will have the athlete more than prepared to cross the finish line at his/her first race.

Sample Day 1
1:00:00
Swim Assessment Test

Warm up for 5-10 minutes with some easy swimming, drills, and kicking to get loose.
Athletes with no swim background or who do not feel confident in their swim will use the following test set:
5x100 with 10 seconds rest in between each
Rest for 1 min
5x100 with 10 seconds rest in between each

Athletes who have a swim background or who feel confindent in their swim will do the following:
10x100 with 10 seconds rest in between each

After the test sets cool down for 5-10 minutes easy.

Both groups should record the times for each 100 and then average them to come up with your Training Pace (T-Pace) which will be the benchmark for all subsiquent swim training.

Sample Day 2
1:00:00
Bike Performance Test

This test is designed to find your Lactate Threshold (LT) for the bike. We will use the data from this test to set your HR Zones.

Sample Day 3
1:00:00
Run Performance Test

This test will determine your approximate Lactate Threshold for the Run.

Sample Day 5
0:45:00

100 swim
100 kick (with or without fins)
100 drill (25 dr/25sw/25dr/25sw)
100 swim
Pre Set
12x25 #1-kick no fins/#2 swim/#3 kick no fins/#4 swim. Repeat 3x
Main Set
4x100 @ Tpace +15 seconds
4x75 @ Tpace +10 seconds
4x50 @ Tpace +5 seconds
4x25 @ Tpace
Rest 1 minute and repeat

Cool Down afterward swimming easy

Sample Day 6
1:00:00
Base Bike

Base Bike is the groundwork for all subsequent training. If you do not build a good aerobic base you can sabotage your higher intensity training later in the season. Base bike means lighter gears & higher cadence 85-95 rpm. This will lead to lower resting hr, development of capillaries, and strength gains in slow twitch fibers. We will progressively increase volume of base bike. Hr is slightly lower than endurance bike (EB), the next phase of aerobic training. The light stress load of base bike is a good compliment to strength training.

Sample Day 7
0:30:00
3mi
Base Run

Base Run: Improve aerobic development. Base runs length can be progressed by 5-10% per week. This should be a moderate work out and should not stress you aerobically. Focus on form and staying relaxed. Can be performed on a treadmill. Base runs are the basis of all subsequent training, and are crucial for building the aerobic base necessary for hihger intensity training.

Sample Day 8
1:00:00
Swim Skills #2

100 swim 100 kick 100 pull 100 swim Main Set 20x50 drill #1-Fingertip Drag #2-6-3-6 drill (6 kick on side/3 freestyle strokes/6 kick on the opposite side) #3-Catch Up drill #4-Front Scull #5-Seated Scull Repeat this pattern 4x No time constraints on the 50's, each drill should be done slow to ensure proper form and technique. Cool Down afterward

Brett Daniels
|
PTS Sports

USA Triathlon and USA Cycling Level II Coach, Power Certified