This intermediate sprint triathlon plan is based on 400 hours volume per annum
Intermediate Sprint Triathlon Training Plan - 12 Week - HR
This plan is designed to make you go faster. 3 workouts per week in each sport, 2 days of strength training and core work. The maximum volume is around 10 hours toward the end of the 12 weeks.
Who is the plan for?
This program should be used for an athlete who is coming off a season where:
1.You have already completed several sprint races for an entire year
2.You have trained for at last 12 weeks prior to starting this program for at least 7-8 hours per week
3.Or, you have come off of your first season of Olympic distance
4.A combination of #3 and #1 or #2
This program is an intermediate plan designed to make you faster at sprint distance triathlons.
The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. The maximum trisport volume is around 10 hours toward the end of the 12 weeks and most of the weeks are around 7-8 hours with some lower volumes thrown in there in the beginning and toward your race at the end.
You should be able to swim at least 2500 yards in a workout.
You should be able to bike at least 1 hour and 30 minutes
You should be able to run at least 50 minutes.
These minimums constitute the average distance and times for the first few weeks of workouts.