2025 16 WK CAPTEX AUSTIN TRIATHLON - SPRINT INT - W/AI RUN GATE ANALYSIS - PAUL M. JOHNSON
2025 16 WK CAPTEX AUSTIN TRIATHLON - SPRINT INT - W/AI RUN GATE ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
17 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The CapTex Tri Sprint Distance is a thrilling, fast-paced race set in the heart of Austin, Texas. To perform at your best on race day, you need a structured training plan that enhances your speed, endurance, and race execution. The Intermediate 16-Week Sprint Triathlon Training Plan is specifically designed for competitive athletes aiming to maximize their potential and achieve a personal best—or even a podium finish.
How This Plan Prepares You for the CapTex Tri
✅ Swim Efficiency for Lady Bird Lake – The 750m open-water swim in a calm, spectator-friendly lake requires a mix of endurance and technique. This plan focuses on VO2 swim intervals, technique drills, and endurance sets to help you maintain an efficient stroke and race-ready pace.
✅ Bike Power for the 12.3-Mile Fast Course – With a flat, urban ride, aerodynamics and sustained power output are key. Anaerobic threshold workouts, VO2 max intervals, and power sprint sessions build your strength and speed, helping you push hard on straightaways and navigate turns efficiently.
✅ Run Speed & Endurance for a Strong Finish – The 3.1-mile downtown run demands pace control, agility, and endurance. This plan includes brick workouts, structured interval training, and race-pace runs to ensure you finish strong and confidently.
✅ Progressive Training for Peak Performance – The 3/1 structured approach (three weeks of building intensity, followed by one recovery week) keeps you on track for steady progress. The final four-week build phase sharpens race-day performance, while the two-week taper ensures peak condition.
✅ Race-Specific Strategy & Execution – Brick workouts simulate real race conditions, helping you transition smoothly between disciplines. Heart rate and power-based training ensure you’re training at the right intensity to optimize performance without overtraining.
✅ Expert Guidance & Video Drills – Instructional swim drills, interval-based run and bike sessions, and strength training routines give you an edge over the competition. Every workout is designed with purpose, ensuring maximum gains.
With this science-backed plan, you'll be stronger, faster, and fully prepared to race your best at the CapTex Tri Sprint Distance. Whether you're aiming for a new PR or a podium finish, this plan gives you the structure, intensity, and race-day confidence you need to dominate the course.
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💰 Exclusive Purchase Discounts:
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🔥 27% Off BKOOL AR Cycling
🔥 25% Off Best Bike Split AI (Save Now! Use - Andiamo25)
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🔥 20% Off Muscle And Motion
🔥 15% Off Stryd Running Pod
🔥 15% Off Nix Biosensors
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
00:51:00 | 00:45:00 |
|
Run
x3
|
01:14:00 | 00:54:00 |
|
Bike
x3
|
02:37:00 | 01:45:00 |
|
Strength
x1
|
00:53:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:51:00 | 00:45:00 | |
|
|
01:14:00 | 00:54:00 | |
|
|
02:37:00 | 01:45:00 | |
|
|
00:53:00 | 00:55:00 |
Training Load By Week
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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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