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!
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Want To Get The Most Out Of This Training Plan? — Click Here To Learn More About Andiamo²® Self-Coached Options, Training Plan Purchase Benefits, and How To Receive Your FREE Run Gait Video Analysis!
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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.