Triathlon: Sprint 12 + 1 Weeks Complete Advanced

Average Weekly Training Hours 09:47
Training Load By Week
Average Weekly Training Hours 09:47
Training Load By Week

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

Sample Day 2
0:37:00
2150m
Build Base

Total Distance: 2,150mts

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

Drill Sets [300mts]
6x50mts (RI 0:10) 25mts right breathe / 25mts left - aerobic

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 2
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 3
0:34:00
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)  lateral kick - aerobic 

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
0:46:00
Fartlek

Total Time: 46min

Warm-Up [20min]
20min @Z1 - warm-up

Key Session - Fartlek [16min]
16min @Z3 - Every 2 minutes 30 sec acceleration @Z4-Z5 - Max speed

Cool-Down [10min]
10min @Z2 - low aerobic

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

Sample Day 4
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 5
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

Tomas Chavez
|
TriOn3 Team

On-line Fitness, Running and Triathlon Team.