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Advanced Sprint 11 week BASE/MAINTENANCE plan, Coach email access, reusable, HR BASED

Browse More Plans

Advanced Sprint 11 week BASE/MAINTENANCE plan, Coach email access, reusable, HR BASED

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Steven Moody - Award winning coach, ITU, Training peaks & IRONMANU certified

All plans by this Coach

Length

11 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description




Using Coach Steve’s plan allowed me to structure my training better in the lead up to my A race including recognizing the importance of recovery and effective periodization meant that I clocked a PB on the day ⭐⭐⭐⭐⭐

Ian Allen




Click here to read my growing list of testimonials from satisfied clients


IS THIS PLAN FOR ME?
✔️Assumes athlete has completed a number of sprint races and wants to build/maintain fitness in the off season
✔️ Progresses from 6 to 10 hours of training a week
✔️ Typical week has 3 swim sessions, 3 bike sessions, 3 run sessions and full rest day
✔️ Includes race specific sessions such as bricks and open water swimming sets
✔️ Works off a 3 week progression:1 week recovery cycle


🚦Starting point 🚦- the plan assumes that the athlete can (in individual sessions) swim 1700m (with rests), ride for 90 mins and run for 60 mins.


Completely free to change your plan to a different level if feeling under or over challenged after the first few weeks training.


WHAT IS IN YOUR PLAN?
➕ EXCLUSIVE discount to training peaks premium subscription with every plan
➕ FREE strength and conditioning guide
➕ EXCLUSIVE access to SMartEnduro knowledge base with articles on how to better manage training, tri-life balance and racing performances
➕ Unlimited email access to the author
➕ Training zones using feel, heart rate, pace or power (power based plans only)
➕ Includes test sessions to map out your specific zones and monitor/re-evaluate throughout plan
➕ Session details up-loadable to Garmin Connect, Trainer Road, Rouvy and Zwift from compatible device
➕ Ability to re-use your plan as many times as you require


WHO IS COACH STEVE?
🌟Over 20 years experience in racing triathlon and road races - 15 x marathon, 8 x IRONMAN, 12 x 70.3
🌟 2 x 70.3 World championship qualifications
🌟 Over 15 years experience of coaching athletes of all abilities
🌟 IRONMAN, Training Peaks, Tri Sutto and International Triathlon Union Certified coach
🌟 Seller of over 5000 plans with an average rating of 4.5 out of 5
🌟 Featured Author on Triathlete.com, IRONMAN and Training Peaks





✉️✉️Support Emails During checkout, please check the box to share your email address. I need this to send you your kick off email and freebies. I will also email you hints/tips specific to the relevant part of the plan! ✉️✉️


NOT THE RIGHT PLAN FOR YOU?
Click here to use my training plan finder to find a plan that might better suit your needs.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

8km recovery run

Run00:48:0040 TSSStructured Workout
Recovery runs should be always in the Z1/Z2 area - very easy - a good time to catch up on chats with a training partner
Details
Tuesday

UPDATED Uploadable Swim session (8 * 100s) - tech/drills + 100s

Swim1800 mStructured Workout
Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [12 lengths i.e. 600m, 800m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 3 - Catch up
4 - 6 - kick only (use kickboard if want to)
7 - 9 - Zipp up drill
10 - 12 - Easy, Moderate & Hard paced free style

10 sec break between each length

Main [800m, 1600m Total]
8 * 100 Moderate - hard
20 sec rest between each

Cool down [200m, 1800m total]
200 m back stroke easy

Total session distance = 1800
Details

Turbo set - threshold or 60 min hills..

Bike00:50:0033 TSSStructured Workout
Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set focuses on increasing your body's ability to go faster for longer i.e. building speed endurance

Session details
10 min easy zone 1 warm up
10 mins zone 2
10 mins zone 3
10 mins zone 2
10 mins cool down zone 1
Details
Wednesday

NEW Uploadable Tech and 200s V3

Swim1900 mStructured Workout
Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Technique is key for good smooth and ultimately faster swimming

This session is designed for you to complete a drill and then complete a number of 200s to try to replicate/embed the “feel” from the drill into your swimming

Warm Up [200, 200 total]
200m = 100 freestyle, 100 backstroke

Main Set: [1500, 1700 total]

Drill # 1
Single arm: 2 x 50 (1st Left, 2nd right), 10 sec Rest
2 x 200m easy focusing on the “catch” aka feel for the water and “push” aka the propulsion you create moving water behind you

Drill # 2
Fists: 2 x 50, as 25 Fists, 25 swim 10 sec Rest
2 x 200m easy focusing on the “catch” aka feel for the water, that will be more noticeable when the palm of your hand is open

Drill # 3
Catch up: 2 x 50, 10 sec Rest
2 x 200m easy focusing on the extension/stretch and timing in the water before moving your hand into the catch position and then commencing the pull part of your stroke

Cool down: [200, 1900 total]
200m = 200 backstroke
Details

Aerobic 8km easy run with strides to encourage good form

Run00:48:0040 TSSStructured Workout
Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall
Details
Thursday

NEW Uploadable Swim session (3 * 400) - tech/drills + endurance focus [requires Pull Buoy and Paddle]

Swim1900 mStructured Workout
Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [6 lengths i.e. 300m, 500m Total]
(check youtube doc for links to demos if unsure of drill specifics)
1 - 2 - single arm (Left)
3 - 4 - single arm (Right)
5 - 6 - fist

Main [1200m, 1700m Total]
3 * 400 m
1st 400m without paddles and PB
2nd 400m with paddles and PB
3rd 400m without paddles and PB

Take 45 secs rest between each 400 and work to try and maintain the same feel between 2 different versions - ideally you should be always in the range of 5 - 10 secs for each 400 (paddles and PB elements will be faster)

Cool down [200m, 1900m total]
200 m back stroke easy

Total session distance = 1900
Details

Turbo set - endurance or 60 min easy spin

Bike00:50:0040 TSSStructured Workout
Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set is focused on building your endurance which is clearly key for Iron races - ensure you have water and a towel close to hand as these are typically sweaty affairs

10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1

Nb Target cadence should be in the region of 80 - 90
Details
Friday

Pre test rest - NB NO EXERCISE

Rest
No detail
Saturday

Run test (NEW V2)

Run00:50:0065 TSS
PLEASE NOTE THIS TEST DOES NOT LOAD INTO YOUR FITNESS WEARABLE AS A STRUCTURED WORKOUT LIKE OTHER RUN SESSIONS - AS BY DESIGN THE TEST NEEDS TO PUSH AS HARD AS YOU CAN GO LISTENING SOLELY TO YOUR BODY

To ensure your training is tailored to your current fitness/abilities - the first block requires you to complete a run and bike test to get baseline HR zones which we use to direct sessions and monitor progress

This is the first of these tests - working out your run specific HR zones

NB needs GPS device and HR monitor device

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test you need to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!

10 min warm down please

Once you have completed the session - use the following "how to" videos to update your zones in Training Peaks

Video showing how to update HR zones in Training Peaks
https://youtu.be/R9ugfKtXyMg

Video showing how to get 20 min avg HR from Training Peaks Analyzer feature:
https://youtu.be/Mg-vpNFjPbQ
Details
Sunday

Long bike endurance focus

Bike01:28:5324.85 miStructured Workout
Long endurance based bikes in the base period are to build your endurance and should be in the z1/z2 HR range

Session details
Warm up gently for 10km in zone 1
Main set of 20km no higher than zone 2
Easy cool down of 10km in zone 1
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
04:12:00 03:00:00
Run x3
02:10:00 01:00:00
Swim x3
00:08:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
04:12:00 03:00:00
Run Run
02:10:00 01:00:00
Swim Swim
00:08:00 00:45:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Steven Moody - Award Winning Coach

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous FULL and HALF distance race finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2 and IronmanU), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

View all Training Plans by this Coach
  • 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.

Still have questions about this plan?
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