Choose this plan if you have already started swimming and running, at least, but you still wish to train conservatively for your a sprint triathlon.

The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)

The Level 3 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.

The Level 3 plan begins with a total of 1,650 yards of swimming, 1 hour of cycling, and 50 minutes of running in Week 1. It peaks with 3,125 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 28 minutes of running in Week 11.