The CapTex Tri Sprint Distance is a fast, dynamic race set in Austin, Texas, featuring a 750m open-water swim, a 12.3-mile flat and fast bike course, and a 3.1-mile run through downtown. To excel on race day, you need a training plan that focuses on speed, endurance, and race execution. A solid base is required before embarking on this plan as you'll have a V02 Interval session in week 2.
Why This Plan is Perfect for the CapTex Tri
✅ Swim Mastery for Lady Bird Lake – This plan builds swim endurance and technique with VO2 swim intervals, open-water simulation drills, and pacing strategies to ensure you stay fast and efficient in the calm but competitive race environment.
✅ Bike Speed & Power for the Flat, Fast Course – The 12.3-mile bike leg is all about maintaining speed and power. Threshold training, sprint intervals, and structured power-based sessions help you sustain a high pace and handle race-day surges effectively.
✅ Run Strength for an Explosive Finish – The 3.1-mile downtown Austin run is where race positions are won or lost. This plan sharpens your speed, endurance, and anaerobic capacity with track intervals, tempo runs, and progressive race-pace workouts to help you finish strong.
✅ Structured Progression for Peak Performance – The four to six-week endurance-building phase sets a solid base, followed by a structured VO2 and anaerobic threshold progression that optimizes power, speed, and efficiency. The final four-week build phase and two-week taper ensure you hit peak performance on race day.
✅ Precision Training with Heart Rate & Power – This plan integrates heart rate, RPE, and power-based training to fine-tune your race-day intensity, helping you manage effort while maximizing speed. It syncs to your Garmin or training device for real-time tracking.
✅ Race-Specific Brick Workouts & Transitions – Expect high-intensity bike-to-run sessions, ensuring your legs adapt to fast transitions—crucial for the CapTex Tri's sprint distance format.
✅ Expert-Led Training & Video Drills – Swim drills, strength sessions*, and structured workouts designed for Advanced Amateur Athletes provide step-by-step video instruction, giving you an edge over the competition.
Whether you’re aiming for a top age group placement or setting a personal best, this science-backed, race-specific training program will prepare you to crush the CapTex Tri.
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.