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Advanced Sprint Distance Triathlon - 22-week plan (Bike Power, Run Pace)

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Advanced Sprint Distance Triathlon - 22-week plan (Bike Power, Run Pace)

Includes Structured Workouts

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

Learn More about Structured Workouts.


Mikael Eriksson

All plans by this Coach


22 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 plan is for experienced athletes looking for their highest level of performance in Sprint distance triathlon.

To start this plan, you should be able to train consistently around 9-11 hours per week. "Advanced" doesn't mean you have to be very fast, but refers to the level of volume and intensity you're able to do consistently. You need to be able to train day in day out at a pretty solid volume, and to be able to handle at least 3 (one each in swimming, cycling, and running) intense workouts per week. If you can do that, then you will be able to follow this plan, and it will help you make big improvements in your Sprint Distance performances.

The plan contains instructions and options for shortening/extending certain workouts, so you can tweak the overall volume of the plan up or down based on your needs. On average, the plan has 13h20m of training per week, but depending on how you choose to do the aforementioned "Adjustable Duration" workouts, you may average anywhere from 12h to 14h45m. The plan starts at 9h20m (+- about 1h) and the biggest week(s) of the plan is 16h (from 14h25m to 17h45m).

The plan includes home-based Strength and Conditioning workouts.

There are 23 videos included in the plan, one for each week plus an introductory video, to help you execute the plan optimally.

The workouts are prescribed based on power for cycling and pace for running, as well as on perceived effort using cues like "easy", "moderate", "hard" and RPE (Rating of Perceived Exertion) ratings like "4/10" and "7/10".

This plan is also available as versions based on run power instead of pace to guide intensity. See

Mikael Eriksson is the founder and head coach of Scientific Triathlon, a coaching business that provides world-class individual coaching to athletes of all levels, as well as top-rated training plans that have been used by over 2500 athletes in all corners of the world. He is also the host of the podcast That Triathlon Show.


User ratings (out of 5.0 as a maximum) of some of my other plans Training Peaks (as of 2022-07-05)

Advanced Olympic Distance (Power and Pace based): 5.0 (4 ratings)
Advanced Half Distance (Power and Pace based): 4.86 (21 ratings)
Advanced Full Distance (Power and Pace based): 4.77 (13 ratings)

A few sample testimonials are found below. For more, refer to
Qualified for the World Championships - YAY YAY YAY!

I used the Advanced Half Distance training plan and achieved lots of improvements in all three disciplines and qualification for the World Championships! My training got more consistent and more varied compared to what I was doing before, and the Youtube videos answered any additional questions I had and gave me great guidance.

Vanessa Semadeni
48, Switzerland
A night and day difference and a 50-minute PB

Going from my own Excel spreadsheet training plan to the Advanced Full Distance plan was a night and day difference. There is a logical approach to training with a rounded approach, doing doubles, running on tired legs, building the endurance. It's all been an incredible improvement, and I managed to set a 50-minute PB in IM Arizona!

James Tillman
45, United States
Definitely go for it - great buy!

I used the Advanced Olympic Distance plan and really liked it. I found that it gave me consistency without having a coach by holding me accountable. I would definitely recommend going for this plan. The length of the plan, the progression, all the detailed instructions - great buy.

Matevz Slapnicar
52, from Slovenia living in Australia

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:27:00 01:30:00
Bike x4
05:44:00 03:00:00
Swim x3
03:12:00 01:20:00
Strength x2
00:58:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
03:27:00 01:30:00
05:44:00 03:00:00
03:12:00 01:20:00
00:58:00 00:40:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Mikael Eriksson - Founder of Scientific Triathlon, Host of That Triathlon Show

Scientific Triathlon

Mikael is the founder of Scientific Triathlon and host of the podcast That Triathlon Show. He has helped athletes from beginners to professionals achieve goals from completing their first triathlon through qualifying for World Championship events, qualifying for pro licenses and racing professionally. His training plans have been used by thousands of athletes with excellent results and fantastic feedback. They are some of the best-rated and best-selling plans on the Training Peaks marketplace.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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