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Sprint Distance Intermediate (16 week)

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Sprint Distance Intermediate (16 week)


Brian Grasky

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16 Weeks

Plan Description

This plan is for you if you have done some sprint distance racing and want to get faster. You're ready for increased intensity in your training. You can cycle 1-1.5hrs, run 45 minutes, and swim comfortably for 1000yds currently. You've done a season or two of triathlon or another aerobic sport, and have the aerobic base to pick up the tempo a bit. You have 16 weeks before your event, and up to 7 hours per week to devote to training.

This plan uses heart rate zones and perceived effort for pacing and effort level.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x2
—— ——
Bike x2
02:22:00 02:30:00
Run x2
01:24:00 01:00:00
Swim x2
01:07:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
02:22:00 02:30:00
01:24:00 01:00:00
01:07:00 00:45:00

Training Load By Week

Brian Grasky

Grasky Endurance Coaching

5-time National Champion and World Champion Coach. Long course, short course and off-road triathlon. Experience at all distances and levels, first-timer through elite.

Full-time Coaching: Unlimited email and phone contact, full-service training plans utilizing power data, heart rate, and perceived effort, and performance including regular feedback.

Contact me for more information and pricing.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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.

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