12 week training program for a sprint triathlon

View the Build Your Speed plan. This plan is continued in the Race-specific Triathlon Training Plan below. This four-week triathlon training plan will build race-specific fitness for your triathlon event and features optional sessions for those with extra training time.

It is suitable for sprint and Olympic-distance triathlons and follows on from the Speed Building Triathlon Training Plan above. View the Spring Speed Boost plan.

Build on your existing fitness with this sprint triathlon training plan to supercharge your speed for your fastest ever sprint triathlon season. The plan is split into two sections for athletes with either 8 or 12 hours per week to train. View the Sharpen Sprint Speed plan. Sunday Day Off. Then run 8 minutes gradually building to TP.

Saturday Minute Easy Run. Then run 10 minutes gradually building to TP. Take breaks as needed. CD- 5 minutes easy spin. Immediately transition to running shoes and run 10 minutes easy.

Brick-- Bike 10 minutes easy spinning, 45 minutes moderated spinning, 10 minute CD. Swim-- WU 5 minutes, 4x 4 minutes at medium effort with 1 minute recovery between sets, 5 minute CD.

Swim-- WU 5 minutes, 4x 3 minutes easy effort with 1 minute recovery between sets, 5 minute CD. Learn More Customer Login. By Jason Schneider. Share this article. Are you sure you want to delete this family member?

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