When you cross the finish line of your Sprint triathlon, you've accomplished something very special.
Designed for EXPERIENCED triathletes who have completed multiple sprint and/or international distance triathlons, the primary goal of this 14-week training plan is to prepare you to EXCEL in YOUR Sprint Triathlon on race day
Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from completing 100+ triathlons and his success in coaching hundreds of triathletes.
Starting 14 weeks before your goal race, this plan progresses through one base period and two build periods (8.5 hours in biggest training week) prior to peaking and tapering the last two weeks. Following the base period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 1.5 hrs biking and 50 minutes running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may also use a GPS-device for running or power meter for cycling, too.
Prior to using this plan, you should be able to complete the following workouts:
For more information about this plan, please DOWNLOAD the Description Document.
• This training plan starts any Monday and can be set to end on race day.
• You can reuse this training plan for future races.
• This plan version assumes your target race is on a Saturday.
6 x 30" (seconds) high speed spins (as fast as you can without bouncing in the saddle) with moderate resistance and 30" in between
3 x 45" single leg drill (each leg) under moderate tension @ cadence 60-80 rpm (alternate legs so total of 6x).
Watch videos of how to do the drills at: http://www.enduranceworks.net/resources/cycling-drills
200 FR easy - practice breathing to both sides, r15s
2 x 100 Float Kick Drill, r15s - try to feel a "balanced" body
2 x 100 Side Kicking Drill, r15s
- 200 FR Z2 long, steady strokes w/ PADS
- 100 non-FR easy
- 4 x 200 FR start easy and build up to Z3 by end of each 200, r15s
- 6 x 50 FR (25 VERY fast Z5, 25 easy Z1), r15s
C/D: 200 easy CHOICE
Note: PADS = Hand Paddles
You can find all the swim drill videos here:
WU 6' (minutes) easy to Z2. Include 6 x 10-15" pickups - quick acclerations (not sprints) to get your fast twitch muscle fibers to fire.
Z2 run with hill repeat set in the middle.
For the hill repeat set, find a moderate incline hill (or select 4% if on a treadmill). Repeat 4x: 30" (seconds) up VERY HARD (Z5+), easy jog down then rest additional 15".
Z2 ride on a course with rolling hills (if possible). Nothing fancy. Include 4 x 1' (minutes) of standing mixed in throughout the ride.
Z2 on a course with rolling hills (if possible). If running a treadmill, vary incline between 1-4% throughout the run to simulate inclines.
Please visit http://www.enduranceworks.net/resources/field-tests to download the guide for the swim field test in order to set your swim training zones.
W/U (Warm Up):
200 FR (freestyle) easy
4 x 50 FR (VERY FAST Z5, 25 easy Z1), r15s
2 x 100 FR start easy Z1 and build up to FAST Z4, r20s
100 FR easy Z1 to stretch out, r60s
MS (Main Set):
Perform field test per guide.
C/D (Cool Down): 200 easy CHOICE
Post workout: Calculate your training zones using the swim field test guide. Note your total time and pace to compare against future field tests.
WU (Warm Up): 10' (minutes) to Z2
Z2 ride on flat to rolling course.
At halfway point, alternate (still at Z2 effort):
- 4' LG (small chain ring)
- 4' BG (big chain ring in front)