2025 12WK CAPTEX AUSTIN TRIATHLON BEGINNER TRIATHLON W/AI GATE ANALYSIS - PAUL M. JOHNSON
2025 12WK CAPTEX AUSTIN TRIATHLON BEGINNER TRIATHLON W/AI 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
13 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 dynamic race that demands a well-rounded approach to training.
This 12-Week Beginner Sprint Triathlon Training Plan is specifically designed to help you build endurance, develop speed, and optimize race-day performance—perfect for tackling the swim, bike, and run courses in Austin’s high-energy urban setting.
Key Ways This Plan Prepares You for the CapTex Tri:
✅ Swim Readiness for Lady Bird Lake – With a focus on technique, endurance, and open-water skills, this plan ensures you’re comfortable and efficient in the 750m lake swim, preparing you to handle potential currents and sighting challenges. Instructional swim drills help refine your stroke, while endurance sets improve stamina.
✅ Bike Strength & Speed for the Flat, Fast Course – The 12.3-mile city ride requires a balance of power and efficiency. Structured VO2 max and interval sessions will help you push strong on straightaways while maintaining control through turns. Heart rate-based workouts ensure you train at the right intensity for maximum gains.
✅ Run Optimization for the Downtown Course – The 3.1-mile run demands a strong finish. This plan progressively builds speed and endurance, incorporating brick workouts (bike-to-run sessions) to simulate race-day fatigue and help you maintain pace through the final stretch.
✅ Progressive Load for Peak Performance – The 3/1 mini-periodization approach (three weeks of training, followed by a recovery week) ensures consistent improvement while preventing burnout. As the plan advances, sessions shift focus from technique and endurance to speed and race-specific sharpening.
✅ Taper & Race-Day Readiness – The final weeks include a smart tapering phase so you arrive rested, sharp, and primed for a PR on race day.
By following this structured plan, you’ll gain the stamina, confidence, and race-day strategy needed to conquer the CapTex Tri Sprint Distance—whether it’s your first triathlon or your next step toward a personal best.
👉 Commit to the plan, trust the process, and get ready to thrive in Austin!
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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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🔥 15% Off Stryd Running Pod
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
01:35:00 | 01:00:00 |
|
Swim
x2
|
00:52:00 | 00:45:00 |
|
Strength
x2
|
00:59:00 | 00:40:00 |
|
Run
x2
|
01:02:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:35:00 | 01:00:00 | |
|
|
00:52:00 | 00:45:00 | |
|
|
00:59:00 | 00:40:00 | |
|
|
01:02:00 | 00:40:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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Refund Policy
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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