Sprint Triathlon Program-Intermediate (< 800mS, 20kB, 5kR)

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Legend Swim Key Swim Bike Run Key Run Brick Recovery Week (4, 8, 12)

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Wk 1	Swim 1000yd Low Intensity Strength	Bike 45:00 Moderate Intensity	Run 15:00 Low Intensity	OFF	Swim 1000yd Low Intensity Strength	Bike 60:00 Low Intensity	Run 25:00 (w/ 6-8 striders) Low Intensity
Wk 2	Swim 1200yd Low Intensity Strength	Bike 55:00 Moderate Intensity	Run 20:00 Low Intensity	OFF	Swim 1200yd Low Intensity Strength	Bike 65:00 Low Intensity	Run 30:00 (w/ 6-8 striders) Low Intensity
Wk 3	Swim 1400yd (Main Set: 5*200) Strength	Bike 60:00 Moderate Intensity	Run 25:00 Low Intensity	OFF	Swim 1400yd Low Intensity Strength	Bike 70:00 Low Intensity	Run 35:00 (Main Set: 3*1 mile w/4" recovery)
Wk 4	Swim 1000yd Low Intensity Strength	Bike 45:00 Moderate Intensity	Run 15:00 Low Intensity	OFF	Swim 1000yd Low Intensity Strength	BRICK: Bike 45:00 Run 10:00	Run 25:00 (w/ 6-8 striders) Low Intensity
Wk 5	Swim 1200yd Low Intensity Strength	Bike 55:00 Moderate Intensity	Run 20:00 Low Intensity	OFF	Swim 1200yd Low Intensity Strength	Bike 65:00 Low Intensity	Run 30:00 (w/ 6-8 striders) Low Intensity
Wk 6	Swim 1400yd Low Intensity	Bike 65:00 Moderate Intensity	Run 25:00 Low Intensity	OFF	Swim 1400yd Low Intensity Strength	BRICK: Bike 55:00 Run 15:00	Run 35:00 (w/ 6-8 striders) Low Intensity
Wk 7	Swim 1600yd (Main Set: 9*100) Strength	Bike 50:00 Moderate Intensity	Run 30:00 Low Intensity	OFF	Swim 1600yd Low Intensity	Bike 75:00 Low Intensity	Run 40:00 (Main Set: 5*1000m w 3" recovery)
Wk 8	Swim 1000yd Low Intensity	Bike 45:00 Moderate Intensity	Run 35:00 Low Intensity	OFF	Swim 1000yd Low Intensity Strength	BRICK: Bike 60:00 Run 20:00	Run 25:00 (w/ 6-8 striders) Low Intensity
Wk 9	Swim 1400yd Low Intensity Strength	Bike 70:00 Moderate Intensity	Run 40:00 Low Intensity	OFF	Swim 1400yd Low Intensity	Bike 80:00 Low Intensity	Run 45:00 (w/ 6-8 striders) Low Intensity
Wk 10	Swim 1600yd Low Intensity	Bike 80:00 Moderate Intensity	Run 20:00 Low Intensity	OFF	Swim 1600yd Low Intensity Strength	Bike 90:00 Low Intensity	Run 50:00 (6*800m w/2" recovery) Key Run
Wk 11	Swim 1200yd (Main Set: 16*50) Strength	Bike 50:00 Moderate Intensity	Run 25:00 Low Intensity	OFF	Swim 1200yd Low Intensity	BRICK: Bike 15:00 Run 10:00, 5"rest, Bike 15:00 Run 10:00, 5"rest, Bike 15:00 Run 10:00, Bike 15:00 Run 10:00	Run 30:00 (w/ 6-8 striders) Low Intensity
Wk 12	Swim 1000yd Low Intensity	Bike 40:00 Moderate Intensity	Run 25:00 Low Intensity	OFF	Swim 1000yd (Main Set: 10-15*25yd sprint) Low Intensity	OFF Course Inspection Equipment Preparation	Race

Please note that this plan is generic and individual athletes may require significant modification for optimal performance. It is intended only as a framework for training structure.

Terminology

Strength: total body resistance training, 2 sets of 15 reps, maintain proper form. Strength to follow swim, never before.

Brick: Bike/Run combination workout

Striders: 100m accelerations, preferably on grass and slight decline.

Intensity: most appropriately determined from physiological data and related to heart rate. Use of "age-predicted" maximum heart rates not completely accurate but could serve as a crude indicator. As such, "low" intensity would represent less than 65% of heart rate maximum (HRM). "Moderate" intensity, accordingly, would fall somewhere in the 65-85% HRM range, whereas "high" intensity would be 85-100% of HRM. Training with a heart rate monitor is highly recommended.

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