8-WEEK INTERMEDIATE SPRINT TRIATHLON RACE PLAN

Prepare confidently for a 750 m swim, 20 km bike and 5 km run with a focused eight-week programme built for experienced age-group triathletes.

WHAT THE PLAN DEVELOPS
• More efficient swimming through technique, aerobic, CSS and controlled speed sessions.
• Stronger, more sustainable bike power through aerobic endurance, tempo, threshold, over-under and Sprint race-pace work.
• Faster, more durable running through aerobic, progressive, hill, threshold and VO2 sessions.
• Smoother transitions through a progressive brick sequence that develops from easy running to controlled Sprint race rhythm.
• Race readiness through a recovery week, specific preparation, sharpening and a freshness-first taper.

WEEKLY STRUCTURE
Most weeks include two swims, two bike sessions and three runs, with Monday kept as a rest day. Week 4 reduces load for recovery. Weeks 7 and 8 progressively taper into race day. Missed volume is not carried forward.

WHO THIS IS FOR
This plan is designed for an intermediate athlete who can already swim continuously for approximately 1,000 m, cycle for at least 60 minutes and run easily for at least 30 minutes. It is not intended for a complete beginner or for an athlete returning from injury without individual clearance.

STRUCTURED WORKOUTS
Bike sessions use percentage of FTP and run sessions use percentage of threshold pace. Structured workouts can sync to compatible devices. Swim sessions are distance-based and include clear warm-up, main-set and cool-down instructions.

EQUIPMENT
You will need normal pool and triathlon equipment, a safe bicycle and approved helmet. A power meter or smart trainer and a GPS running watch are recommended for the most accurate workout guidance. Open-water practice must only be completed in a suitable venue with appropriate safety support.

SUPPORT AND SAFETY
This is a self-guided training plan and does not include individual coaching or personalised medical advice. Adjust or stop training if pain, illness or unusual fatigue is present, and seek appropriate professional guidance when required.