Intermediate Sprint Triathlon Race Training Plan + Strength
Intermediate Sprint Triathlon Race Training Plan + Strength
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
(All swim workouts updated July 17, 2023).
This fantastic sprint triathlon training plan is an 8-week competitive build. Sprint distance: 750m swim + 20km bike + 5km run. This plan would be suitable for other triathlon distances that vary slighted, more or less, by a few km for each leg.
Triathlete Testimonial: "Hi Tammy, I’ve been training for my first sprint triathlon [Silver Sands Triathlon, Australia] with your training program over the last 8 weeks. Today was the day and I think I smashed it with your help. Thanks so much!!!!" *YES, he definitely smashed it!
This sprint triathlon plan is designed for the busy person juggling a full-time job and family. It requires a base period to be completed prior to taking on this plan. Do not attempt this sprint triathlon training plan if you have not taken the time to build a proper base. Even though most workouts are short, there are several high intensity and demanding workouts in this plan.
It has everything the triathlete needs at the competitive stage of training, including brick workouts, run intervals, cycling hills, progressive strength workouts (my videos, new one each week), progressive builds, active recovery, rest days, stretching routines, and recovery weeks.
Includes a printable handout to take to the pool for the dynamic drills and warm-ups.
If you use this plan to train for a sprint triathlon race, I would love to know how it worked for you. Feedback is always welcomed!
Good luck with your training, racing, and all your adventures.
Coach Tammy Lee
Endurance Coach and Educator
gofitlife.ca
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:07:00 | 01:10:00 |
|
Run
x3
|
01:47:00 | 01:15:00 |
|
Swim
x2
|
00:53:00 | 00:30:00 |
|
Day Off
x1
|
—— | —— |
|
Other
x1
|
00:12:00 | 00:12:00 |
|
Strength
x1
|
00:41:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:07:00 | 01:10:00 | |
|
|
01:47:00 | 01:15:00 | |
|
|
00:53:00 | 00:30:00 | |
|
|
—— | —— | |
|
|
00:12:00 | 00:12:00 | |
|
|
00:41:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
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- 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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