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12 Week Sprint Prep Plan (6 - 10hrs per week)


James Beckinsale

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12 Weeks

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Plan Description

You have either gone through the whole process from Foundation building your skills and technique into Winter building your fitness and holding technique under more pressure and now you’re embarking on the final preparation to your Sprint Triathlon. Or you may be just tapping into this phase of your training to help you with your final preparation for your Sprint Race.

Most people are looking to target a Sprint Triathlon
1. As their first triathlon
2. They do not have time to train for longer distances

I have built this Sprint Plan on the assumption that you are using this plan based on one of the criteria.

The key is:
1) You are not injured
2) Your enthusiasm is high (you have not overdone the training to this point)
3) Technically you are sound
4) You have done the intensity sessions in the winter plan

Improved economy + increased training loads + psychological skills = faster & tougher athlete

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:05 hrs 1:00 hrs
Run x3
1:50 hrs 1:00 hrs
Bike x2
2:05 hrs 1:30 hrs
Strength x2
0:47 hrs 0:30 hrs
Day Off x1
—— ——
Brick x1
0:41 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:05 hrs 1:00 hrs
1:50 hrs 1:00 hrs
2:05 hrs 1:30 hrs
0:47 hrs 0:30 hrs
Day Off
—— ——
0:41 hrs 1:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

James Beckinsale

Optima Training Systems

After years of coaching athletes in person I wanted to help athletes who couldn’t engage with coaches or clubs personally. Rather than just providing online training plans, I have put together a number of resources including plans, videos and articles

For the training plans to become personal to you I’ve included profiling tools that will help set your individual training zones. I’ll also be posting training sessions and current thinking on social media.

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