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Sprint Triathlon 8 week plan - Including Core & Injury Prevention exercises from Tricia Davis, PT

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Sprint Triathlon 8 week plan - Including Core & Injury Prevention exercises from Tricia Davis, PT


Tricia Davis, Killercoach

All plans by this Coach


8 Weeks

Plan Description

Training for your triathlon should be fun and rewarding! This 8-week training plan will prepare you for your sprint triathlon race. It also includes scheduled workouts for core, hip strength and stretching workouts with uploaded attachments, designed by our Physiotherapist, Tricia Davis. Also, there are scheduled rest and recovery days with suggestions for foam rolling, massage and bodywork to get you to the finish line fit, fresh and injury free.
Each week involves workouts to maximize your time during the work week, and longer workouts are included on the weekends to get you prepared for your triathlon. You can use heart rate or a power meter for this program or just use rate of exertion. A GPS is helpful if you have one, to upload your workouts and keep your online diary for review.

Instructions are included to calculate your individual training zones with a field test. You can use heart rate or power or RPE for this program. Follow the daily workouts like stepping stones and get to your event feeling confident and strong. Planning ahead with daily workouts takes the guesswork out of training and helps you manage limited time.

For personalized coaching, plans, weekly feedback, wellness coaching, please email: or visit if you have any questions.
Good Luck and Have Fun!!!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x4
01:20:00 00:20:00
Bike x3
03:41:00 02:30:00
Strength x2
00:56:00 00:30:00
Run x2
00:25:00 00:50:00
Swim x2
01:10:00 01:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
01:20:00 00:20:00
03:41:00 02:30:00
00:56:00 00:30:00
00:25:00 00:50:00
01:10:00 01:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Tricia Davis

Killer Coach Academy LLC

If scientific, result based coaching is what you need, let Killer Coach Academy help build a simple and effective plan to reach your goals while preventing injuries.

  • 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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