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Craig Alexander's Sansego 12wk Sprint / OD Training Program (Beginner - Intermediate)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Ben Griffin & Craig Alexander

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This is a sprint / OD plan based for athletes who are relatively new to the sport and wanting to complete a sprint or olympic distance triathlon. It is designed around the scientific principles that Craig Alexander used to become a 5 x World Champion and a 3 x Kona Champion. It includes many of the exact sessions Craig used to complete in his preparation for Kona and other big races on his schedule.

Prior to starting this plan your should be able to complete 20 minutes of swimming, 1 hours of cycling and 20 minutes of running. This will be the base requirements upon starting week 1 of this training plan.

The sessions use a variety of metrics to monitor load and training intensity including RPE (rate of percieved effort 1-10), heart rate, pace and power. Ideally you should have a GPS watch to track speed and pace for running and swimming, a heart rate monitor for cycling and running and a power meter for the bike. If you do not have all of the following devices use the below training guides to substitute in different training zones.

Bike (Power Meter)
To establish your Functional Threshold Power (FTP) on the bike use the FTP workout used throughout the training plan. Then use that number to calculate your training zones.
Zone 1 Less than 55% of FTP
Zone 2 55% to 74% of FTP
Zone 3 75% to 89% of FTP
Zone 4 90% to 104% of FTP
Zone 5 105% to 120% of FTP
Zone 6 More than 120% of FTP

Bike (Heart Rate)
To establish your Lactate Threshold Heart Rate (LTHR) for cycing take the average heart rate of your 20 minute time trial effort during your FTP Test. This will provide a good estimate of what this number should be
Zone 1 Less than 81% of LTHR
Zone 2 81% to 89% of LTHR
Zone 3 90% to 93% of LTHR
Zone 4 94% to 99% of LTHR
Zone 5a 100% to 102% of LTHR
Zone 5b 103% to 106% of LTHR
Zone 5c More than 106% of LTHR

Run (Heart Rate)
To establish your Lactate Threshold Heart Rate (LTHR) for running complete a thorough warm up of 10-20 minutes of easy-moderate running and then go into a hard 30 minute run. After 10 minutes of hard running hit 'lap' on your watch. Then continue to run hard for another 20 minutes, your average heart rate for the final 20 minutes will be your LTHR
Zone 1 Less than 85% of LTHR
Zone 2 85% to 89% of LTHR
Zone 3 90% to 94% of LTHR
Zone 4 95% to 99% of LTHR
Zone 5a 100% to 102% of LTHR
Zone 5b 103% to 106% of LTHR
Zone 5c More than 106% of LTHR

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:39:00 01:00:00
Swim x2
00:41:00 00:40:00
Bike x2
01:53:00 01:30:00
Strength x2
00:54:00 00:35:00
Other x1
00:02:00 00:20:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
01:39:00 01:00:00
Swim
00:41:00 00:40:00
Bike
01:53:00 01:30:00
Strength
00:54:00 00:35:00
Other
00:02:00 00:20:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Ben Griffin

Sansego

As both an athlete and exercise physiologist I bring a rare combination of both practical experience and scientific expertise, which allows me to prescribe highly effective training programs. My training sessions are based upon the latest scientific research which ensures you will become the best possible athlete you can be

Being part of Craig Alexanders Sansego Coaching has allowed me the opportunity to see what the very best coaches and athletes in the world are doing


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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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