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Triathlon: Sprint Triathlon Race Plan, Intermediate: 2.0 to 5.0 hrs/wk

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Triathlon: Sprint Triathlon Race Plan, Intermediate: 2.0 to 5.0 hrs/wk


Gale Bernhardt

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15 Weeks

Plan Description

This 15-Week training plan is designed for a physically active person. You may or may not be an experienced triathlete. Your goal is to complete a triathlon that is roughly 450 yards of swimming, 15 miles of cycling and 3.1 miles of running or running and walking. This plan is for the currently-active athlete that and considers herself or himself a “summer triathlete,” perhaps having completed a triathlon last summer.

Now, you are looking to do some speed work and have a fast race. You are currently capable of swimming 30 minutes twice per week, riding 30 minutes twice per week and running 20 to 30 minutes twice per week. You can find more plan details by taking a look at the Plan Preview.

Total weekly training hour range between 2:00 and 5:00 throughout the plan.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

This plan originally appeared in “Triathlete Magazine

A version of this plan is available in the book “Training Plans for Multisport Athletes”

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x2
—— ——
Swim x2
00:49:00 00:30:00
Bike x2
01:41:00 01:30:00
Run x2
01:04:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
00:49:00 00:30:00
01:41:00 01:30:00
01:04:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website

  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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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