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SPRINT 12 + 1 Weeks Complete Plan - Advanced


Coach Tom, Ironman University Certified Coach

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13 Weeks

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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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Plan Description

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 or email me at

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
0:03 hrs 0:20 hrs
Bike x4
4:51 hrs 2:30 hrs
Run x4
1:58 hrs 1:10 hrs
Day Off x1
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
0:03 hrs 0:20 hrs
4:51 hrs 2:30 hrs
1:58 hrs 1:10 hrs
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.

$63.00 - Buy Now