Sprint distance tri-beginnner Hever 12wk


Mike Bridge

All plans by this Coach


13 Weeks

Typical Week

2 Run, 2 Swim, 2 Bike, 1 Strength, 1 Brick

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:15 hrs run

Plan Specs

triathlon sprint beginner

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This plan is a 12 week competition phase plan for athletes who are competing in their 1st sprint distance triathlon over the sprint distance triathlon. It is based on developing power at aerobic capacity using a blend interval and continuous training sessions. The mid week bike sessions are short and designed to be achievable on indoor trainers with limited time.
The program splits into 3x4 weeks blocks. . The 2nd block on fatigue resistance and power at V02 max. The 3rd develops speed endurance over the race distance. At the end of the 12 weeks the athlete should start a 10day taper before the A race day.
This could be done by repeating week 4 but removing 50% of the volume.

The swim sessions focus in developing lactic tolerance and speed endurance but due to it's highly personal nature does not include any stroke development, however this could be integrated into the warm up.
Most bike sessions would be best done on indoor trainer but could be done outdoors. Effort is described by Heart zone and rate of perceived exertion (0-10 scale). Zone and rpe descriptions are attached to week one.
The second block of 4 weeks utilises vV02 training. Whilst this is proven to be a highly effective training method, it does require a track and pace watch. A very accurate idea of how far you are running is essential.
If you require more guidance or ongoing coaching through this plan contact:


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:42
Training Load By Week
Average Weekly Training Hours: 04:42
Average Weekly Breakdown

Mike Bridge


Swimming technique improvement, Triathlon racing and skills, training program design

We provide a range of un-coached and comprehensive coaching options ranging from £30-£80 per month.

Back to Plan Details

Sample Day 1


A simple session that builds swim enduarnce and aerobic capacity.

Sample Day 1

endurance and stability

Sample Day 5

sub threshold run strength 1 HR

A steady build run. Choose a rolling course, off road would be a good option.

Sample Day 5

2x400m race pace

A session that get the athlete used to holding race pace or above for extended periods.

Sample Day 7

90mins AET

This ride aims to build aerobic endurance.
Riding at a lower cadence will help build leg strength and is more efficient for time trial efforts. However spend some time (eg:10mins in every 30min) riding at high cadences of 90-95rpm as this is useful when descending or recovering.

Sample Day 8

endurance and stability

Sample Day 15

endurance and stability

Sprint distance tri-beginnner Hever 12wk

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