12 WK LIFESTYLE INTERMEDIATE - SPRINT TRIATHLON W/EMAIL COACH SUPPORT - PAUL M. JOHNSON
12 WK LIFESTYLE INTERMEDIATE - SPRINT TRIATHLON W/EMAIL COACH SUPPORT - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Smash Your Sprint Triathlon PR with Our 12-Week Intermediate Training Plan!
Already have some triathlon experience and ready to chase a new PR? The Lifestyle 12-Week Intermediate Sprint Triathlon Training Plan is your next-level roadmap—designed for athletes prepared to take on a higher training load, have maintained their base fitness and compete at peak performance.
This heart rate-based program follows a progressive, science-driven structure that syncs directly to your device—making tracking your sessions seamless and motivating.
Over 12 Weeks, You’ll Get:
✅ Early Phase: Strength & Technique Development – Refine your swim with drill-focused sessions, boost aerobic capacity with endurance work, and kickstart power with VO2 intervals.
✅ Peak Phase: Speed & Race Execution – Target VO2 max, anaerobic threshold, and race-specific endurance to prime your body for high performance.
✅ 3:1 Training Cycle – Three weeks of progressive overload followed by a smart recovery week—perfect for building fitness while avoiding burnout.
✅ Smart Training Progression – Starting at just 3.5 hours/week and peaking near 5, the plan features a competitive four-week build, brick workouts, and a dialed-in taper.
Plan Features to Maximize Your Gains:
🎥 Video-Based Swim Drills – Sharpen your technique with expert instruction.
🚴♂️🏃♀️ Structured Bike & Run Workouts – Powered by heart rate and RPE for personalized performance.
💪 Strength Training with Video Guidance* – Build race-ready strength with exercises tailored for triathletes.
Are you ready to crush your next Sprint Triathlon?
Train smarter, race faster, and reach your goals with a proven plan made for driven athletes.
👉 Sign up today and take the first step toward your new PR!
Have questions? Need help in selecting a plan? Reach out through our contact page
*Muscle & Motion App Required
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
02:50:00 | 01:35:00 |
|
Swim
x3
|
01:09:00 | 00:45:00 |
|
Run
x3
|
01:26:00 | 00:50:00 |
|
Strength
x1
|
00:57:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:50:00 | 01:35:00 | |
|
|
01:09:00 | 00:45:00 | |
|
|
01:26:00 | 00:50:00 | |
|
|
00:57:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.