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Sprint Distance 12 week SILVER Plan (SATURDAY RACE)


Stefan Lawrence @ TRI-SL-TRAINING

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12 Weeks

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Plan Description

This Sprint distance triathlon training plan has been developed to enhance performance for athletes who have completed a Sprint distance event before and are hunting a PB or have done so with very little structure to their training,
it is also a fantastic program for individuals wanting to make an impact in there priority event of the year. This program integrates testing to allow you to train within optimal intensity zones and all tests and the zones derived from them are usable with heart rate, GPS or power training devices. This is a time efficient program and an ideal structure to pick up from a general conditioning base period, to optimize your adaptations a minimum of one recovery day is included each week.
If you want to perform well and make the most of your training time and efforts then this is the program for you.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
1:48 hrs 1:00 hrs
Other x2
0:24 hrs 0:12 hrs
Run x2
1:27 hrs 1:00 hrs
Bike x2
3:11 hrs 2:00 hrs
Day Off x1
—— ——
Brick x1
0:26 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
1:48 hrs 1:00 hrs
0:24 hrs 0:12 hrs
1:27 hrs 1:00 hrs
3:11 hrs 2:00 hrs
Day Off
—— ——
0:26 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Stefan Lawrence

Coach to both novice and high performance athletes. My services and coaching programs are not ability dependent, the only prerequisite is desire and motivation to improve. I offer fully personalised coaching packages with full guidance and feedback for athletes wanting to achieve their personal best as well as static training plans to enable you to have your best performance on the day that matters. Join TRI-SL-Training and start your triathlon journey with guidance and full support.

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