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SPRINT 12 + 1 Weeks Complete Plan - Intermediate

Author

Coach Tom, Ironman University Certified Coach

All plans by this Coach

Length

13 Weeks

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

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
02:47:00 02:00:00
Swim x3
00:02:00 00:20:00
Run x3
01:42:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
02:47:00 02:00:00
Swim
00:02:00 00:20:00
Run
01:42:00 01:00:00
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.


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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