Advanced Sprint Triathlon Training Plan

Dec 12 / Build Muscle

OK, hotshot, set yourself some challenging goals. You’re likely exercising more than 4 hours per week already, so your weekly training will reflect that dedication and exceed it. But beware of overtraining: Most age-groupers get to the starting line in an overtrained state. Be optimally rested as well as trained, and you’ll have a significant edge over your competition. For all the training, nutrition, recovery, and race day tips you need to cross the finish in record time, pick up your copy of musclemorphosis.com. It's the new complete guide to the sport of triathlon from legendary coach ...

OK, hotshot, set yourself some challenging goals. You’re likely exercising more than 4 hours per week already, so your weekly training will reflect that dedication and exceed it.

But beware of overtraining: Most age-groupers get to the starting line in an overtrained state. Be optimally rested as well as trained, and you’ll have a significant edge over your competition.

For all the training, nutrition, recovery, and race day tips you need to cross the finish in record time, pick up your copy of musclemorphosis.com. It's the new complete guide to the sport of triathlon from legendary coach Joe Friel.

Each intensity level, or training “Zone,” corresponds to a specific target heart rate in relation to your maximum heart rate (sometimes calculated as 220 minus your age).

  • Zone I: Training Zone I workouts should be performed at 50-60 percent of maximum heart rate. This should feel easy. Your breathing should be slightly elevated, but you should be able to hold a conversation without trouble.
  • Zone II: Training Zone II workouts should be performed at 60-70 percent of maximum heart rate. This is a moderately easy pace. Your breathing will feel more labored, but you should still be able to talk.
  • Zone III: Training Zone III workouts should be performed at 70-80 percent of maximum heart rate. This is a moderate pace. It’ll be hard to hold a conversation—you can spit out a few words at a time.
  • Zone IV: Training Zone IV workouts should be performed at 80-90 percent of maximum heart rate. This is a moderately hard pace. You’ll be struggling to talk. But remember—it’s not all out. You should still be able to maintain this pace for around 20 minutes.

Week 1: Adaptation

Monday: Rest

Tuesday: Swim for 45 minutes in Zone I; strength train for 20 minutes

Wednesday: Run for 30 minutes in Zone I

Thursday: Bike for 60 minutes in Zone I

Friday: Strength train for 40 minutes

Saturday: Bike for 45 minutes in Zone I

Sunday: Swim for 45 minutes in Zone I; run for 60 minutes in Zone I

Week 2: Adaptation

Monday: Rest

Tuesday: Swim for 40 minutes in Zone II; strength train for 20 minutes

Wednesday: Run for 30 minutes in Zone I

Thursday: Bike for 60 minutes in Zone II
Friday: Strength train for 40 minutes

Saturday: Bike for 45 minutes in Zone I

Sunday: Swim for 45 minutes in Zone I; run for 60 minutes in Zone I

Week 3: Moderate

Monday: Rest

Tuesday: Swim for 60 minutes in Zone IV; run for 45 minutes in Zone III; strength train for 20 minutes

Wednesday: Bike for 2 hours in Zone II
Thursday: Swim for 30 months in Zone I; run for 45 minutes in Zone II: Benchmark

Friday: Bike for 45 minutes in Zone I; strength train for 40 minutes

Saturday: Bike for 45 minutes in Zone IV

Sunday: Swim for 40 minutes in Zone II; run for 90 minutes in Zone I



Week 4

Monday: Rest

Tuesday: Swim for 60 minutes in Zone IV; run for 45 minutes in Zone III; strength train for 20 minutes

Wednesday: Bike for 2 hours in Zone II

Thursday: Swim for 40 minutes in Zone II; run for 45 minutes in Zone II

Friday: Bike for 45 minutes in Zone I; strength train for 40 minutes

Saturday: Bike for 45 minutes in Zone IV

Sunday: Swim for 40 minutes in Zone II; run for 90 minutes in Zone II

Week 5: Hard

Monday: Rest

Tuesday: Swim for 30 minutes in Zone II; run for 30 minutes in Zone I; strength train for 40 minutes

Wednesday: Bike for 30 minutes in Zone III

Thursday: Swim for 20 minutes in Zone I; run for 45 minutes in Zone IV

Friday: Bike for 60 minutes in Zone I; strength train for 20 minutes

Saturday: Brick workout/test triathlon: Swim for 30 minutes in Zone II, bike for 75 minutes in Zone II, and run for 30 minutes in Zone II or Zone III

Sunday: Swim for 20 minutes in Zone I

Week 6

Monday: Rest

Tuesday: Bike for 30 minutes in Zone II; run for 30 minutes in Zone II

Wednesday: Swim for 30 minutes in Zone II

Thursday: Run for 20 minutes in Zone I

Friday: Rest

Saturday: Swim for 20 minutes in Zone I; bike for 20 minutes in Zone I

Sunday: Race day