This Training Plan is for the triathlete who wants to prepare for a Sprint Distance Triathlon race but is limited to between 6 and 10 hours of training per week.

Sprint Distance Triathlon = 750m Swim, 20km Bike, 5km Run.

What monitoring equipment do you require to get the most out of this training plan?

A Power Meter is essential for the cycling sessions as the training zones are expressed in %FTP (%Functional Threshold Power)
A heart rate monitor is essential for the running sessions as the training zones are expressed in %THR (%Threshold Heart Rate)

Why use this training plan?

This training plan is the high volume, higher intensity phase that follows your base training.
The training is characterised by interval-type training that will build your lactate tolerance and fatigue resistance; key requirements for a great performance in a Sprint Distance Triathlon.

What can you expect?
This plan starts at 7 hours and 52 minutes and builds up to a maximum of 9 hours and 48 minutes per week.

Week 1: Test Week
Weeks 2 to 9: Build and Peak Training
Week 10: Taper Week
Week 11: Race Week

Access to Facilities
For the Swim Test, access 25m or 50m swimming pool is necessary.
For the Bike Test, an indoor trainer or WattBike would be great, but access to a flat continuous riding circuit will suffice.
For the Run Test, access to a flat 5km running route or circuit.

What is included with the training plan?
Included with this plan are sport-specific flexibility and core strength plans.
Access our FREE training tools to help you accurately set up your training zones.