Sprint Intermediate

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

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.

Sample Day 2
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 3
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 3
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 4
0:45:00
Base

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

Sample Day 5
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.
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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 5
0:28:00
1280m
Time Trial (1000)-Swim

WU:
•100 easy.
•4x25 on 15” rest.
MS:
•1000 TT.
CD:
•200.
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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 6
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'.

TriVault Multisport
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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.