Triathlon: Sprint 12 + 1 Weeks Complete Plan - Intermediate

Average Weekly Training Hours 05:54
Training Load By Week
Average Weekly Training Hours 05:54
Training Load By Week

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

Sample Day 2
0:25:00
1350m
Build Base

Total Distance: 1,350mts

Warm-up [250mts]
250mts freestyle - easy

Drill Sets [200mts]
8x25mts (RI 0:10) 25mts right breathe / 25mts left - aerobic

Base Intervals [400mts]
4x100mts (RI 0:10) - aerobic

Speed Intervals [100mts]
4x25mts  (RI 0:20) - Threshold

Kick Set [150mts]
6x25mts  (RI 0:15) w/board - aerobic

Cool-Down [250mts]
250mts freestyle - recover

Sample Day 2
0:45:00
Build base

Total Time: 45min

Warm-Up [10min]
10min @Z1-Z2 - warmup / low aerobic

Key Session [30min]
30min @Z2 (cadence 85-95rpm) - high aerobic

Cool Down [5min] 
5min  @Z2 - low aerobic

Sample Day 3
0:30:00
Build base + Sprints

Total Time: 30min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [20min]
20min @Z2 - high aerobic

Cool-Down [5min]
5min @Z2 - low aerobic

At the end Sprints:
2x0:20sec (RI 0:40)

Sample Day 4
0:26:00
1450m
Fartlek

Total Distance: 1,450mts

Warm-up [250mts]
150mts freestyle - easy
100mts w/pull buoy - easy

Drill Sets [100mts]
4x25mts (RI 0:10) bilateral breathe - aerobic

Key Session - Fartlek Intervals [600mts]
4x150mts (50 easy / 25 hard / 50 easy /25 hard ) RI 0:15  - Threshold

Speed Intervals [100mts]
4x25mts  (RI 0:20) - Threshold

Kick Set [150mts]
6x25mts (RI 0:15) w/board - aerobic

Cool-Down [250mts]
250mts freestyle - recover

Sample Day 4
0:58:00
Short Hills

Total Time: 58min

Warm-Up [20min]
20min @Z1-Z2 - warm-up / low aerobic

Key Session - Short hills [18min]
6 x (1min @Z4  Cadence 65-75rpm x 2min @Z1) - sub threshold
 
Cool Down [20min] 
20min  @Z2 - low aerobic

Sample Day 5
0:32:00
Fartlek

Total Time: 32min

Warm-Up [10min]
10min @Z1-Z2 - warm-up / low aerobic

Key Session - Fartlek [12min]
12min @Z2 - Every 2 minutes 30 sec acceleration @Max speed

Cool-Down [10min]
10min @Z2 - low aerobic

Sample Day 6
0:22:00
1200m
Build Base

Total Distance: 1,200mts

Warm-up [200mts]
200mts freestyle - easy

Base interval [800mts]
1x800mts  - aerobic

Cool-Down [200mts]
200mts freestyle - recover

Tomas Chavez
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TriOn3 Team

On-line Fitness, Running and Triathlon Team.