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Sprint Distance Intermediate (16 week)


Brian Grasky

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16 Weeks

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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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Offx2
—— ——
2:21 hrs 2:30 hrs
1:24 hrs 1:00 hrs
1:06 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
2:21 hrs 2:30 hrs
1:24 hrs 1:00 hrs
1:06 hrs 0:45 hrs

Training Load By Week

Brian Grasky

Grasky Endurance Coaching

Xterra, long and short course triathlon at all levels. Experience at all distances and levels, first-timer through elite.

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

Week-long camps and short clinics sharing my knowledge of training and racing, preaparing the athlete for specific races.

Contact me for more information and pricing.