Super Sprint Training Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:17

This Super Sprint distance training plan has been written by the experienced Coaches at Tri Training Harder and has been generated after a review of thousands of training plans. We have taken our most popular sessions, format and schedule from years of online coaching with hundreds of athletes and we have put them together with new structured workouts where appropriate to create this Sprint Distance triathlon training plan.

Why Buy Our Plan?


  • Designed by experienced, professional coaches at Tri Training Harder

  • Coach on hand at any point throughout your plan if needed

  • Over 8 years of coaching & training camp experience

  • Extensive video and blog library full of useful coaching and training tips

  • Great functionality and value for money!

  • Format


    In this Super Sprint Distance training plan we have generally tried to stick to a weekly structure of:

  • 3 Swim Sessions

  • 2 Bike Sessions

  • 3 Run Sessions

  • Schedule

    We also recognise that most people have more time to train at the weekend, as such the longer sessions are scheduled for the weekend, with weekday sessions kept shorter.

    This plan is certainly appropriate for the individual looking to record a PB at the Super Sprint distance. Due to the way we have set the plan up, almost any ability can train using it to great success.
    The sessions will adapt for you and build with you as you progress and improve. We have included key test sessions and of course the training peaks auto threshold adapter, will adjust as you get stronger! The plan starts reasonably steady and builds sensibly with a peak and taper into your long course race ensuring you arrive at the start line ready to go and fully rested.

    What Gadgets do I need?

    You can complete this plan using your sense of feel (RPE) and a timer (e.g. stop watch). However, you can also use more advanced metrics like heart rate monitors, or power meters, link sessions to Zwift (or equivalent) using the session builder or even use running power meters – you can go as technological as you want! Each session allows you to choose what works best for you in the description and you can train in your preferred manner.

    Do I get any more assistance?

    If you want more assistance, just be in touch and we can connect you with a coach who can review your training, talk you through any concerns or questions you have make any adjustments if you need it.

    Furthermore, throughout the training plan, you also get links to helpful articles and videos to see how to do drills, learn more about the race and give you some psychological tools.

    Want more information?


    Contact us to speak to a professional Coach.
    Head to our blog for the latest coaching articles.
    Browse all of our training plans here.
    Find out more about Tri Training Harder: click here.

    Sample Day 1
    1:00:00
    2000m
    61TSS
    CRITICAL SWIM SPEED TESTING

    Critical Swim Speed (CSS) is an approximation of your lactate threshold speed and you can find it by doing a couple of swimming tests. It's not precisely the same as lactate threshold but it will be within a second or so per 100m, which is plenty accurate enough to guide your training. The CSS test involves two time trial swims - a 400m and a 200m. Before attempting these swims perform a thorough warm up and a small build set to get you used to swimming fast. We add a third test to get your complete swimming profile. Do the 400m time trial first, it's less likely to effect the 200m than the other way around. Recover completely between each time trial with some easy swimming. Perform both time trials from a push off from the wall, not a dive. Try and pace the trials as evenly as possible, don't start too fast and slow down. If you're not sure get someone to take your 100m splits - they can be very revealing. To calculate your CSS go to: http://tritrainingharderllpblog.blogspot.co.uk/2013/10/swim-testing-critical-swim-speed.html Session: --------------- Warm up: Optional 500m Steady swim (Every 5th length do as Medley) 200m Mixed stroke 200m Drills (Own Choice) 100m Build every 25m Optional second 100m Build every 25m --------------- Main Set: 400m Time Trial - record the time Recovery swim until ready to do it again (mixed stroke) 200m Time Trial - record the time Recovery swim until ready to go again (mixed stroke) 50m Time Trial, record time --------------- Cool Down: 250m Mixed stroke

    Sample Day 1
    1:04:00
    96.1TSS
    LACTATE TESTING ON THE BIKE

    The purpose of this session is to have an understanding of what effort your lactate threshold is. This will help you train at the correct intensity on the bike. To gather your results, go to: http://tritrainingharderllpblog.blogspot.co.uk/2013/10/bike-testing-calculating-your.html --------------- Warm up: Easy spinning for 5 minutes 5x20 seconds max effort, 40 second recovery 3x(25 seconds single leg, 5 seconds change over, 25 seconds other leg, 5 seconds change over) 2 minute recovery/preparation --------------- Main Set: 5 minute Time Trial 10 minute easy spinning 20 minute Time Trial – This can also be done as a 10 Mile TT to see where you stand for the next phase of training. Record your heart rate. Your lactate threshold is 95% of your average heart rate for the last 20 minutes. (Average power (Minus 5%) for the last 20 minutes is also your Functional Threshold Power). Use the link above to work out what your training and racing zones are. --------------- Cool Down: 15 minutes easy spinning. Stretching, compression and ice.

    Sample Day 2
    0:33:00
    38.4TSS
    FARTLEK SS1

    The purpose of this session is to stress both anaerobic and aerobic systems and to help develop your recovery speed. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX). Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: 5 minutes at Easy Intensity (L2) 2.5 minutes of Running Drills 2.5 minutes of strides --------------- Main Set: 3 minutes at Easy Intensity (L2) 2 minutes at Marathon Intensity (L3) 1 minutes at Threshold Intensity (L4) x3 --------------- Cool Down: 5 minutes of gentle jogging Stretching and walking (L1)

    Sample Day 3
    1:00:00
    1200m
    30TSS
    SWIM TECHNIQUE

    The purpose of this session is to improve technique. It is also a bit easier so allows you a respite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins (You can purchase some on our online store). If you need any assistance with any drills, then please visit our swimming drill playlist on You Tube (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down. It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions. --------------- Warm Up: 400m Own choice --------------- Main Set: 2x – 50m Kick on side, 50m swim F/C, looking to extend into each catch NO GLIDING! 15 second recovery, 50m 6-1-6, 15 second recovery 100m swim F/C, looking to extend into each catch NO GLIDING! 15 second recovery 100m Kick, 30 seconds recovery -------------- Cool Down: 100m mixed stroke cool down.

    Sample Day 5
    1:00:00
    4.97mi
    50TSS
    PARK RUN TEST

    Aim of session is to set time to establish VDOT Level.
    ---------------
    Warm Up:
    10 mins easy jogging.

    5 minutes of general activation warm up. (e.g. Walking lunges, walking with high kicks, skipping, fast feet, forward frog jumps, ski jumps each side of the track line. Take your time- quality over quantity.)

    5 minutes of run-specific drill work with progressive run outs over 25m. (e.g. High knees and ‘squashing the orange’ into a quick run out or bounds. Focus on posture, core engagement and arm drive.)

    1-2min Jog to start
    ---------------
    Main Set:
    5k TT
    --
    Cool Down:
    10 mins easy jogging and or walking.
    Compression, hydration and nutrition

    Sample Day 6
    0:34:00
    30.8TSS
    BASE HILLS

    The purpose of this session is to develop muscular strength and muscular endurance.
    ---------------
    Warm Up:
    3 minutes easy spinning at L1-2
    2 minutes as 20 seconds out the saddle, 40 seconds seated
    ---
    1 minutes at L2
    1 minutes at L3
    1 Minutes at L4
    1 Minutes at L1
    ---------------
    Main Set:
    Cadence should be between 80 - 100rpm.
    ---
    Hilly Ride 20mins
    Find a hilly location aiming to hold L2-L3 throughout. Keep the intensity consistent on the way up and down the hills.
    ---------------
    Cool Down:
    5 min easy spinning at Level 1.
    A 5 minute run unless anything else is specified. Then stretching, compression and ice treatment as well.
    ---------------
    Your intensity is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges:
    ---------------
    Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
    Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
    Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
    Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
    Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
    Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
    Level 7 (L7) – Neuromuscular Power, Max Effort

    Sample Day 8
    1:00:00
    1200m
    42.2TSS
    SWIM TECHNIQUE

    The purpose of this session is to improve technique. It is also a bit easier so allows you a rest bite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins (You can purchase some on our online store). If you need any assistance with any drills, then please visit our swimming drill playlist on You Tube (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down. It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions. --------------- Warm Up: 400m Own choice --------------- Main Set: Focus on timing and don’t let the lead arm drop aim to extend and rotate into each catch: (With fins) All with 15 seconds recovery: ––– 2x: – 100m as 25m left kick, 25m right kick 50m F/C 100m as 50m 6-1-6, 50m F/C 100m as 75m 6-3-6, 25m F/C – 100m smooth swimming, 15 seconds recovery -------------- Cool Down: 100m mixed stroke cool down.

    Tri Training Harder
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    Tri Training Harder

    Tri Training Harder is a triathlon coaching company at the cutting edge of a rapidly evolving industry. TTH specialises in innovative, state-of-the-art coaching for both individuals and groups. Run by triathletes, for triathletes, we take pride in looking at all aspects of triathlon from a different perspective.

    Our vision is that Tri Training Harder will provide a trusted community of consistent and highly competent coaches eager to enhance their own development as well as their peers’.