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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