SPRINT 12 + 1 Weeks Complete - Advanced

Author

Coach Tom, Ironman University Certified Coach

All plans by this Coach

Length

13 Weeks

Typical Week

1 Other, 1 Day Off, 4 Bike, 4 Swim, 4 Run

Longest Workout

0:20 hrs swim
2:30 hrs bike
1:10 hrs run

Plan Specs

triathlon sprint advanced hr based

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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Summary

This 12 + 1 Week Training Plan is for Advance Triathletes. It includes 12 training weeks plus 1 recovery week for transition to your next goal. Ideal for those who can handle 12 workouts a week. The objective is to complete a triathlon in a competitive form.

Choose this plan if you have an advance level of fitness, and a strong base of swim, bike and/or run and really want to reach the next level in 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 www.trion3.com or email me at coachtom@trion3.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:59
Training Load By Week
Average Weekly Training Hours: 06:59
Average Weekly Breakdown

Tomas Chavez

TriOn3 Team

On-line Fitness, Running and Triathlon Team.

Back to Plan Details

Sample Day 1

2150m
Build Base

Total Distance: 2,150mts

Warm-up [350mts]
350mts freestyle - easy

Drill Sets [300mts]
6x50mts (RI 0:10) - Bilatheral breathe

Base Intervals [700mts]
7x100mts (RI 0:10) - aerobic

Speed Intervals [200mts]
8x25mts  (RI 0:20) - threshold

Kick Set [250mts]
10x25mts  (RI 0:15) w/board - aerobic

Cool-Down [350mts]
350mts freestyle - recover

Sample Day 1

1:00:00
Power Intervals

Total Time: 60min

Warm-Up [20min]
20min @Z1 - warm-up

Key Session - Power Intervals [14min aprox]
6x0:20 @Z4 Cadence 65-75rpm  (IR 2:00 @Z2) - sub threshold

Base [20min]
20min @Z2 Cadence 85-95rpm - high aerobic

Cool Down [6min] 
6min  @Z2 - low aerobic

Sample Day 2

3.73mi
Track Series 5x200s

Total Distance: 6km

Warm up [3km]
3km @Z1-2 - warm up / low aerobic

Key session - Repeats [1km]
5x200mts @high speed  RI 0:40s walking

Cool down - 2km
2km @Z1 - recovery

Sample Day 2

2000m
Build Base

Total Distance: 2,000mts

Warm-up [350mts]
150mts freestyle - easy
150mts w/pull buoy - easy

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

Base Intervals [1,200mts]
4x200mts (RI 0:10) - aerobic
Rest 2 min
4x100mts (RI 0:05) - aerobic

Cool-Down [350mts]
350 mts freestyle - recover

Sample Day 3

1:00:00
Build base

Total Time: 60min

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

Key Session [45min]
45min @Z2 (cadence 85-95rpm) - high aerobic

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

Sample Day 3

0:40:00
Build base + Sprints

Total Time: 40min

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

Key Session [30min]
30min @Z2 - high aerobic

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

At the end Sprints:
4x0:20sec (IR 0:40)

Sample Day 4

1:00:00
Build base

Total Time: 60min

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

Key Session [45min]
45min @Z2 (cadence 85-95rpm) - high aerobic

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

SPRINT 12 + 1 Weeks Complete - Advanced

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