This 12 week training plan is aimed at the more experienced athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a sprint distance triathlon.

In order to be able complete the training you should have good background in triathlon and be used to training at least 8+ hours per week.

You will be able to cover the race distance for each discipline prior to taking on this plan.

RPE DESCRIPTION
0 - Complete rest
1 - Very Low Efofrt: Just about moving
2 - Low: Walking at and can hold a conversation easily
3 - Light: Starting to sweat, but can hold conversation throughout
4 - Moderate: Still happy
5 - Moderately Strong: Sweating more heavily and starting to breath is becoming more laboured
6 - Strong: Feel more out of breath but could maintain pace for a few hours
7 - Very Strong: Breathing is very laboured, but can maintain pace for an hour without slowing
8 - Hard: Starting to struggle to hold pace and Heart Rate is starting to become fast, requires concentration to maintain effort and sweating heavily
9 - Very Hard: This is almost max (Around 1km race effort)
10 - Extremely Hard: Absolutely flat out sprinting. 200m max.