❗️UPDATED APR 2024❗️

This plan has been updated to include the new features. First, ALL PLANS come with email support. Secondly, this is a BASE TRAINING plan. It is NOT a race plan. Use this plan for building a base before transitioning to a competitive build or use it to keep you in shape in between racing or as a lifestyle training plan.

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Athlete Testimonial: Just wanted to say thank you for such an amazing plan. I have done the sprint tri plan twice. First time when I was training for my first sprint, the Cocoa Beach Triathlon. This time as a way to maintain fitness after having a new baby. After starting with your plan and enjoying so much triathlon has become a huge part of my life. I’ve lost over 130lbs doing it and it is now a huge passion of mine. I started with a friends road bike as a loaner and I have now invested in a TT bike and I’m fully committed. Your plan was amazing at each phase of the journey. When I was searching for plans I wanted to find something that was accessible and not super expensive. Your plan stood out to me and I decided to try it out. After doing a MyProCoach(Olympic) and 80/20(Half Iron) plan I ended up back at your plan because it was so much more fun for me in my day to day life. Blessings, Jake Labrador

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I have coached hundreds of triathletes and this plan has been tried, tested and true. I use appropriate training principles and guidelines that are standard throughout our sport. PLEASE, if you see something wrong with this plan let me know. I have used it with my own athletes with great success.

NEW: There is an optional baseline test in the first week and final week. This way users can measure their progress and identity weaknesses and strengths for the next stage of their training. If you are not assessing, you are guessing. If you do not want to do the test, choose from the list of sessions on that day to do as you please.

Keep in mind this is only a 4-week plan. Ideally, I would suggest 8 - 12 weeks of base work when training for a sprint triathlon, depending on the athletes current fitness level and previous training experience. You can repeat this plan to create 8 or 12 weeks of training.

NEW: Now includes a detailed strength training plan with full-featured videos and a printable guide.

NEW: Now includes 20 high-protein post-workout recipe ebook.

PLAN DETAILS:

This plan is most suitable for the intermediate triathlete beginning their base training (base 1) for a Sprint Triathlon. This plan uses MAX HEART RATE to establish training zones in each workout. It focuses mostly on duration (time under tension). If you have a Premium Plan you can change the individual workouts to use a different unit, such as pace or FTP.

The training structure is simple enough to follow but progresses with each week and each workout. The intervals increase in time as the goal is to increase aerobic capacity. The plan requires at minimum 6 training hours per week in the first week. In the final week, the athlete will have over 8 hours of training in that week.

A detailed strength training plan is also included and the user can download and print a copy to follow along. There is a guided workout video to go with it for demonstrations and instruction on proper lifting form.

If you have any questions about this training plan, please reach out to me: tammy@gofitlife.ca

Also, if you are unhappy with this training plan, also reach out to me so I can make things better and improve my plan for future athletes.

Happy Training!

Coach Tammy Lee | GO FIT LIFE
Endurance Coach and Educator
NCCP Certified, TrainingPeaks Level 1 Coach
canfitpro Personal Training Specialist
Coaching since 1999

Learn more: https://gofitlife.ca