Advanced Sprint + Coaching VIDEOS

Average Weekly Training Hours 04:35
Training Load By Week
Average Weekly Training Hours 04:35
Training Load By Week

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You're going to love this 8-week Sprint training plan from Ironman Certified Coach and 8x Kona finisher, Wendy Mader! In addition to 8 week's worth of swimming, biking, running and strength training workouts, we also included 8 FREE INSTRUCTIONAL VIDEOS, one before every training week. That's right! You'll be able to see and hear coach Wendy explaining how each training week is organized and structured. It's a multimedia approach along with links to drills, heart rate and pace training so you know the purpose and effort of each workout.

This program is designed with the intermediate triathlete in mind. Before you start this program, you'll need to be comfortable swimming 1/2 mile, cycling for 12 miles and running 3 miles If you can do all that, you'll do great with this plan. The goal of this Program is to increase your weekly volume (time/distance) with added race specific intensity.

The first 4 weeks are designed to gradually build your mileage and skills so you can stay injury-free. The second 4 weeks add some intensity while continuing to build strength and endurance with a suggested event. The last 4 weeks maintain volume and focus on intensity then build in a gradual taper week to ensure you are recovered and ready to finish healthy and strong! So, are you ready to rock and roll!?

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Sample Day 2

Refer to week two for recommendations

Sample Day 2
Bike test to set zones

WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute
5 minute all out effort, 10 minute spin
MS: 20 minute all out effort
CD: 15 minutes

Sample Day 3
Test Swim

WU: 200 warm up (wu). 4 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.
CD: 100 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

Sample Day 4

Sample Day 6

Bike hills to develop leg strength 60-90 minutes
WU: 10-20 minutes focus on pedaling aspects of the pedal stroke
MS: Ride 40-60 minutes over a hilly course or simulate hills on your trainer, zone 2-4
CD: 10-20 minutes

Transition Run 1 mile zone 1-2

Sample Day 7
Open Water

Swim 1/2-1 mile in open water zone 1-2

Sample Day 7

Time is relative to your speed

WU: 10 minutes plus drills and dynamic stretching
MS: Run 3 miles progression, start in zone 2 and build to zone 4
CD: 5 minutes allow HR to fall

wendy mader

Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at