This Training Plan is for the triathlete who wants to prepare for a Sprint Distance Triathlon race but is limited to between 8 and 12 hours of training per week.

Sprint Triathlon Distance = 750m Swim, 20km Bike, 5km Run.

What monitoring equipment do you require to get the most out of this training plan??

A heart rate monitor is essential for cycling and running sessions as the training zones are expressed in %MHR (%Max Heart Rate)

Why use this training plan?

Base training is perhaps the single most important training phase of the year. Many athletes never reach their full potential because they neglect this critical phase of training

This training plan should form the first phase of your preparation and is meant to improve your aerobic fitness and sport-specific strength.

Base training prepares your body for the rigours of the next training phases which will include more training Volume and Intensity.

What can you expect?

This plan starts at 8 hours and 02 minutes and builds up to a maximum of 12 hours and 5 minutes per week.

Week 1: Test Week
Weeks 2 to 5: Block 1 of Base Training
Weeks 6 to 9: Block 2 of Base Training
Week 10: Re-test Week

Access to Facilities
For the Swim Test, access 25m or 50m swimming pool is necessary.
For the Bike Test, an indoor trainer or WattBike would be great, but access to a flat continuous riding circuit will suffice.
For the Run Test, access to a flat 5km running route or circuit.

What is included with the training plan?
Included with this plan are sport-specific flexibility and core strength plans.
Access our FREE training tools to help you accurately set up your training zones.