Sprint triathlon training plan - intermediate - 12 week plan

Author

Shannon Barras

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 2 Bike, 2 Swim, 2 Run, 1 Strength

Longest Workout

0:30 hrs swim
0:30 hrs bike

Plan Specs

triathlon sprint intermediate

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

This plan is for the intermediate athlete who is comfortable biking 30 miles a week, running 7 miles a week, and swimming 1500-2000 yards at a time.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 00:50
Training Load By Week
Average Weekly Training Hours: 00:50
Average Weekly Breakdown

Shannon Barras

3sportcoaching

I am a Level 1 USAT triathlon coach and have been competing in triathlon for 17 years, racing triathlons from sprints to the 1/2 ironman, and even competed successfully at the World Championship level. I have coached a variety of athletes including beginners who couldn't swim 25 yards and others with no bike experience. I promise, I will get you successfully to the starting line and help you complete your first triathlon, and for the more experienced athlete, I'll help you get faster and fitter.

Back to Plan Details

Sample Day 1

15mi
Bike 15 miles - zone 2

Steady ride

Sample Day 2

3mi
3 mile run - easy

easy run

Sample Day 2

1372m
1500 a little of everything

300 swim free
pull 200 free breathe every 5
easy 100
Kick 200 with board easy/fast mixed strokes
swim 2x200 free on interval (15 sec rest between 200s)
easy 100
Swim 4x25 sprint free
easy 100

Sample Day 3

1:00:00
Work out 2

warm up:
3-5 mins easy on the bike, then:
2 rounds of:
5 push ups
20 alternating reverse lunges
2 rounds of:
20 archer squats (alternating)
10 twisties (alternating)

Main set:
50 push ups
50 supermans
50 squats
50 paces of regular crawl (on hands and feet, not knees)
50 jump squats
50 paces of inverted crawl

3 rounds of:
:30 sec jump rope
:30 sec side plank (left)
:30 sec jump rope
:30 sec side plank (right)

3 rounds of
20 regular crunches
20 reverse crunches
20 knee up/kick ups

cool down:
3-5 min easy walk or bike followed by stretching

Sample Day 4

1097m
1200 - some stroke

Swim 200 free
pull 200 free breathe every 3-5-7 by 100
easy 100
kick 100
Swim 2x150 free on race pace
easy 100
Swim 4x25 sprint – 25 stroke, 25 free
easy 100

Sample Day 5

15mi
comfortable ride

zone 2. comfortable ride

Sample Day 6

3mi
run 3 - zone 2

nice steady run - zone 2

Sprint triathlon training plan - intermediate - 12 week plan

$35.00 - Buy Now
_