12 week triathlon sprint distance program (beginner to intermediate)
12 week triathlon sprint distance program (beginner to intermediate)
Length
12 Weeks
Plan Description
Prepare for a sprint-distance triathlon: swim = 750m, cycle = 13 miles/20km, run = 5km (race distances may vary slightly).
The plan is intended for a triathlete who would like to comfortably finish a sprint distance triathlon.
The plan is for 12 weeks, culminating with your race.
The weekly average training hours are between 2-5 hours and include 1 swim sessions, 2 cycle sessions, 2 run sessions and 1 strength session.
Training zones are based on perceived effort
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x2
|
00:52:00 | 00:50:00 |
|
Bike
x2
|
02:03:00 | 01:40:00 |
|
Swim
x1
|
1,017m | 1,200m |
|
Strength
x1
|
00:24:00 | 00:40:00 |
|
Other
x1
|
00:05:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:52:00 | 00:50:00 | |
|
|
02:03:00 | 01:40:00 | |
|
|
1,017m | 1,200m | |
|
|
00:24:00 | 00:40:00 | |
|
|
00:05:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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