9 week Intermediate level Sprint Tri

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9 week Intermediate level Sprint Tri


Celeste StPierre


9 Weeks

Typical Week

2 Swim, 3 Bike, 1 Run, 1 Brick

Longest Workout

777 m swim
1:30 hrs bike
0:40 hrs run

Plan Specs

triathlon sprint

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This plan is for beginner to intermediate athlete interested in doing a sprint triathlon and investing 4-6 hours each week of training. It is most helpful if you have some understanding of Total Immersion method of swimming.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:08
Training Load By Week
Average Weekly Training Hours: 04:08
Average Weekly Breakdown

Sample Day 1


swim 600y/m
Intention is to keep the hip "high" or tilted up until the recovery hand starts to slice back in. Paying attention to balance here.
2x25 swim easy, being loose and supple, arms, hands, neck and shoulders, as you move. Rest w a few deep breaths at the wall.
10x25 note "high" hip as you stroke across the pool. Then note how the hip and recovery arm happen at the same time. The hip is stable, paused, until the elbow of the recovery arm gets slightly past the head, then they both move at the same time, a sense of "falling" into the next stroke.
6x50 rest 3-4 deep breathes as you visualize the timing of hip and recovery arm shifting together.

Sample Day 2

a.m. Trainer

quick spin at cadence of 90 rpms, easy resistance, relaxed position on the bike. Keep heart rate 120 or below.

Sample Day 2

p.m. run

walk 5 min to warm-up, run 2.5 miles at 1:00 min slower than race day pace. finish with 5 min walking.

Sample Day 3

Hand and Hip connection

same swim as Monday, but use a tempo trainer set at an easy tempo.

Sample Day 4

base build

easy ride outside, keep resistance easy and cadence quick. spin.

Sample Day 5

Fartlek Friday

Fun run mixing speed and duration very randomly throughout the run. Have fun, no concern for heart rate or distance.

Sample Day 6

Bike and Run

1 hour ride on the bike, take in 25g of carbs during this ride. Off the bike for a fast :15 min walk. stretch after.

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