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SPRINT 12 + 1 Weeks Complete Plan - Intermediate

Author

Coach Tom, Ironman University Certified Coach

All plans by this Coach
No Ratings

Length

13 Weeks

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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Plan Description

This 12 + 1 Week Training Plan is for intermediate Triathletes. It includes 12 training weeks plus 1 recovery week for transition to your next goal. It is based on a three times per discipline week. The objective is to complete a triathlon in a progressive but challenging plan.

Choose this plan if you have a fair base of swim, bike and/or run fitness and want not just to finish a sprint triathlon but to finish well. It is based on more, longer and with more intensity workouts than the beginners plan.


Training Plan Phases:
Preparation Phase (General) – Week 1-4
Preparation Phase (Specific) – Week 5-8
Competition Phase (Pre) – Week 9
Competition Phase (Competition) – Week 10-11
Competition Phase (Taper) – Week 12
Transition Phase - Week 13
For any additional request, please visit www.trion3.com or email me at coachtom@trion3.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex3
2:46 hrs 2:00 hrs
Swimx3
0:01 hrs 0:20 hrs
Runx3
1:41 hrs 1:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
2:46 hrs 2:00 hrs
Swim
0:01 hrs 0:20 hrs
Run
1:41 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tomas Chavez

TriOn3 Team

On-line Fitness, Running and Triathlon Team.