16 Week Sprint Triathlon Training Plan |HR| S&C, Tips | Coach Email Support
16 Week Sprint Triathlon Training Plan |HR| S&C, Tips | Coach Email Support
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your 16 Week Sprint Distance Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
This 16-week training plan is designed to get a novice triathlete through a sprint distance triathlon. It is not a complex or hugely time-consuming programme; it will get you to the finish line in good shape.
In order to be able complete the training you should have a reasonable level of fitness at the start of the training. A pre-requisite would be that you can swim 400m continuously, you can cycle for 20 mins and run for 15 mins. You should consult your doctor before embarking on any physical fitness training.
The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. Ideally some of the running session should be done on a 400m track. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.
The Plan Includes:
- Swim, Bike, Run and Transition Sessions
- Strength & Conditioning sessions to help you prevent injuries from a NASM Certified Personal Trainer
- Train to RPE or Heart Rate structured sessions
- Access to your coach via email
- Training and Racing Tips
My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Kick off Emails During checkout, please check the box to share your email address. This allows me to send you an introductory kick off email and your free 30-day Training Peaks premium coupon. I will also email you hints & tips specific to the relevant part of the plan and you get a chance to ask questions, so you get the best from your training and ready for race day!
I also offer an option to change plans if you feel you need more or less volume etc. I also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses, event and time to train but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you karenparnell01@hotmail.com and chilitri.com.
Good luck with your training and triathlon event!
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x2
|
01:35:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
|
Strength
x1
|
00:42:00 | 00:45:00 |
|
Run
x1
|
00:47:00 | 01:00:00 |
|
Bike
x1
|
01:22:00 | 02:00:00 |
|
Brick
x1
|
01:07:00 | 01:30:00 |
|
Other
x1
|
00:17:00 | 00:17:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:35:00 | 01:00:00 | |
|
|
—— | —— | |
|
|
00:42:00 | 00:45:00 | |
|
|
00:47:00 | 01:00:00 | |
|
|
01:22:00 | 02:00:00 | |
|
|
01:07:00 | 01:30:00 | |
|
|
00:17:00 | 00:17:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- 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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