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Sprint Distance 12 week SILVER Plan (SUNDAY RACE)

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Sprint Distance 12 week SILVER Plan (SUNDAY RACE)


Stefan Lawrence @ TRI-SL-TRAINING

All plans by this Coach


12 Weeks

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:19:00 02:00:00
Swim x2
01:49:00 01:00:00
Other x2
00:25:00 00:12:00
Run x2
01:27:00 01:00:00
Day Off x1
—— ——
Brick x1
00:26:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
03:19:00 02:00:00
01:49:00 01:00:00
00:25:00 00:12:00
01:27:00 01:00:00
Day Off
—— ——
00:26:00 00:45:00

Training Load By Week

This plan works best with the following fitness 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.

  • 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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