12 Weeks to a Sprint

Average Weekly Training Hours 03:32
Training Load By Week
Average Weekly Training Hours 03:32
Training Load By Week

This twelve week training plan will give you the baseline fitness to complete any sprint distance triathlon.

Intensity Training Zones
Using these training zones will help you train at the right intensity for each session. This helps to develop specific aspects of your fitness, as well as making sure you don't over do it. You can either estimate your intensity using the training zone descriptions, or use a heart-rate monitor for a more accurate measure. If you use a heart-rate monitor, use the percentages provided and subtract them from you observed maximum heart rate to calculate your zones. Tools like power meters and GPS watches will hlep you track your training progress but they're not required for these plans.

Z1 Recovery - 60-65% of max. Easy pace.
Z2 Steady - 65-75% of max. Fairly easy pace. Should be able to breath just through your nose.
Z3 Tempo - 75-80% of max. Fairly hard but sustainable pace.
Z4 Race Tempo - 80-90% of max. Hard pace, sustainable but requires focus.
Z5 Red Line - 90-100% of max. Very hard, not sustainable for long.

For workouts tailored to your specific needs and goals, contact Trifecta Multisport.

Sample Day 1
732m
Week 1 S1

WU: 200 easy
MS1: 10x25 swim (alternating 25 free / 
25 breast w/:30 rest)
MS2: 5x50 kick (alternating Z2/Z4 w/ :30 rest)
CD: 100 easy

Sample Day 2
0:30:00
Week 1 R 1

Steady state run in Z2/Z3

Sample Day 3
823m
Week 1 S2

WU: 200
MS 1: 10x25 w/:30 rest
MS 2: 5x50 alternating 25free/25breast
w/:30 rest
CD: 200 free

Sample Day 4
0:30:00
Week 1 R 1

Steady state run in Z2/Z3

Sample Day 6
1:10:00
Week 1 BR 1

Bike: 1hr Z2
Run: 10min Z3

Sample Day 7
1:00:00
Week 1 B 1

Steady state ride in Z2

Sample Day 8
960m
Week 2 S 1

WU: 200 free
MS 1: 10x25 alternating free/breast w/:30 rest
MS 2: 10x25 w/:30 rest
MS 3: 150 kick Z3
CD: 200 free

Todd Beauford
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Trifecta Multisport Coaching

Trifecta Multisport Coaching works with triathletes, runners, swimmers, and cyclists both as a collective in the sport of triathlon and as individual, single sport athletes. This makes Trifecta Multisport Coaching not your typical endurance sports coaching company. 

Whether you are an elite level triathlete, front-of-the-pack age grouper, or simply wanting to finish a triathlon, marathon, or a 5k/10k, Trifecta Multisport can get you to your goals.