Sprint Intermediate

Author

TriVault Multisport

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 3 Bike, 3 Run, 3 Swim

Longest Workout

0:37 hrs swim
2:00 hrs bike
1:00 hrs run

Plan Specs

triathlon sprint

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

The 12-week intermediate sprint training plan was created for triathletes who already have a solid base of swim, bike, and run fitness. Athletes using this plan should have competed in at least a few previous sprint events and possibly even an Olympic distance race.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:45
Training Load By Week
Average Weekly Training Hours: 06:45
Average Weekly Breakdown

TriVault Multisport

TriVault

We take into consideration all aspects of your life when designing a training program that is tailored to you and your specific needs.

TriVault provides full coaching services including: consultation to determine goals and race plan; custom training program; unlimited communication; race strategy development; development of heart rate training zones; discounts on multisport gear and equipment; and more.

Back to Plan Details

Sample Day 1

0:49:59
Hill Climbs (6x1)

WU: 10' in Zone 2 (RPE 2-3).
MS: 6 x 1' hill climbs in Zone 5 (RPE 7-8) w/4' recovery.
CD: 10' in Zone 2 (RPE 2-3).

Sample Day 2

0:30:00
Fartlek (6x30)

WU: 10' in Zone 2 (RPE 2-3).
MS: 6 x 30" in Zone 5 (RPE 7-8) w/2' recovery.
CD: 5' in Zone 2 (RPE 2-3).

Sample Day 2

0:25:59
1189m
Speed-1800

WU:
•200.
MS:
•10x50 (easy/fast) on 30” rest.
•100 easy.
•6x50 on 1’ rest.
CD:
•200.

Sample Day 3

0:45:00
Base

Ride on the road or trainer in Zone 2 (RPE 2-3).

Sample Day 4

0:33:00
Base w/Strides

WU: 20' on a flat course or treadmill. Keep HR in Zone 1-2. Focus on good form.
MS: 2x30” strides with 1’ recovery.
CD: 10’ Keep HR in Zone 1-2. Focus on good form.
---
Strides: Short repeats at a 5K pace (running notably fast but maintain form). Try to get about 45 left OR right foot strikes per 30" (90 RPM running cadence).

Sample Day 4

0:28:00
1280m
Time Trial (1000)-Swim

WU:
•100 easy.
•4x25 on 15” rest.
MS:
•1000 TT.
CD:
•200.
---
TT-Time Trial: All out effort for time. The time for 1,000 yards divided by 10 is your average time per 100. This pace is now known as your T-Pace.

Sample Day 5

0:49:59
Time Trial-Bike

WU: 10’.
MS: 30’ TT.
CD: 10’
TT-Time Trial: All out effort for time. Record your average heart rate, distance covered, and average speed over the last 20'.

Sprint Intermediate

$69.00 - Buy Now