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SPRINT 12 + 1 Weeks Complete Plan - Beginner

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SPRINT 12 + 1 Weeks Complete Plan - Beginner


Tom Chavez, Ironman University Certified Coach

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13 Weeks

Plan Description

This 12 + 1 Week Training Plan is for first timer triathlete, it includes 12 training weeks plus 1 recovery week for transition to your next goal. The objective is to complete a triathlon in a progressive but challenging plan.
Choose this plan if you are fit and healthy enough to train for a Triathlon but you have done little or no recent swimming, cycling and/or running. The plan starts with a total of 1:40hrs week up to 3:56 at week 11.

At the end of the plan you will have the fitness to complete your first Sprint distance Triathlon.

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 or email me at

Coach Tom

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
01:09:00 01:00:00
Swim x2
00:02:00 00:20:00
Run x2
00:47:00 00:40:00
Day Off x1
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:09:00 01:00:00
00:02:00 00:20:00
00:47:00 00:40:00
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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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