Triathlon is a multi-disciplinary endurance sport consisting of swimming, cycling and running sections.
The accepted format is to swim first, then cycle, then run, but there are races that vary the sequence and also the standardised distances of each.
The Sprint Triathlon race distance is 750m open water swimming, 20km road cycling , and 5km road running.
To simplify choosing the correct training plan for you, our training plans are categorised using 3 variables:
At different times in your year, you will focus on different aspects of training. There will be times when you are preparing for the new season, there will be times when you are building strength or endurance or speed, and there will be times when you are putting on the finishing touches so that you can be at your best, come race day.
The 3 basic training periods we use for our TrainingPeaks-based training plans are:
We divide our training plans into ranges of training hours available to the athlete.
The four time ranges are:
Of the BIGGEST Training Mistakes athletes make, performing their training sessions at the incorrect intensity features heavily.
To get the most out of your training plan, it is crucial to control the intensity of each training session as strictly as possible. This can be done with a Heart Rate Monitor, Power Meter or wrist base GPS unit.
Training session intensities are expressed in Training Zones. These training zones are usually a narrow range that correlates with an energy system or training effect that is being targeted.
Training zones can be expressed in ranges of heart rate, power or pace.
In our TrainingPeaks-based training plans we use the following methods to express training session intensities:
Our sprint distance triathlon base training plans include sport-specific Core Strength and Flexibility training.
You also get access to our FREE training tools that will help you accurately calculate your training zones.
The training plan can, therefore, be adapted to your current fitness levels.
Training Hours | Duration | Training Measure | Link | |
|---|---|---|---|---|
6-10 hours | 10 weeks | Swim: %CSS, Bike: %MHR, Run %MHR | ||
6-10 hours | 10 weeks | Swim: %CSS, Bike: %THR, Run %THR | ||
6-10 hours | 10 weeks | Swim: %CSS, Bike: %FTP, Run %THR | ||
8-12 hours | 10 weeks | Swim: %CSS, Bike: %MHR, Run %MHR | ||
8-12 hours | 10 weeks | Swim: %CSS, Bike: %THR, Run %THR | ||
8-12 hours | 10 weeks | Swim: %CSS, Bike: %FTP, Run %THR | ||
10-14 hours | 10 weeks | Swim: %CSS, Bike: %MHR, Run %MHR | ||
10-14 hours | 10 weeks | Swim: %CSS, Bike: %THR, Run %THR | ||
10-14 hours | 10 weeks | Swim: %CSS, Bike: %FTP, Run %THR |
TrainingPeaks based plans for athletes who have completed a base training period and want to increase their volume and intensity in anticipation of peaking for a race.
11 weeks | Swim: %CSS, Bike: %MHR, Run %MHR | ||
11 weeks | Swim: %CSS, Bike: %THR, Run %THR | ||
11 weeks | Swim: %CSS, Bike: %FTP, Run %THR | ||
8-12 hours per week | 10 weeks | Swim: %CSS, Bike: %MHR, Run %MHR | Coming Soon |
“All-In-One” TrainingPeaks training plans.
These training plans are a combination of the Base, Build, Peak & Taper training phases that will take you from the off season to your race day.
Training Hours | Duration | Training Measure | Link |
|---|---|---|---|
6-10 hours | 10 weeks | Swim: %CSS, Bike: %MHR, Run %MHR | Coming Soon |
6-10 hours | 10 weeks | Swim: %CSS, Bike: %THR, Run %THR | Coming Soon |
6-10 hours | 10 weeks | Swim: %CSS, Bike: %FTP, Run %THR | Coming Soon |
8-12 hours per week | 10 weeks | Swim: %CSS, Bike: %MHR, Run %MHR | Coming Soon |
