12 Week Sprint Triathlon Plan
Author
Brett Daniels
All plans by this CoachLength
12 Weeks
Typical Week
2 Swim, 2 Bike, 2 Run, 1 Day Off
Longest Workout
1:00 hrs swim
2:00 hrs bike
1:00 hrs run
Plan Specs
triathlon sprint
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.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Summary
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.
Stats
Sample Day 1
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
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
This test will determine your approximate Lactate Threshold for the Run.
Sample Day 5
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
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
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
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