Sprint distance 20-Week Beginner to Intermediate Training Program

Last modified: August 6, 2017

PURPOSE: This is a beginner to intermediate level 20 week (plus 4 week recovery) Sprint Distance training plan intended for use by the age group triathlete. Training time ranges from 4 hours up to 6.5 hours of weekly training. The goal is to gradually build fitness while building Sprint Distance confidence. Every workout has a purpose labeled by the training zone (i.e Bike Z3). These can be accomplished by using RPE, Heart rate, and/or power meter for bike and run. Training zones are established via metabolic testing, calculations based on age, and/or Benchmark testing. With the busy age group athlete in mind, weekday workouts have light volume of 1 to 1.5 hours, which can be split between morning, afternoon, or evenings. Weekends include the long ride and run. I am happy to make modifications to workout days as requested. By the end of the 20 week training cycle, you will have a high level of fitness required to successfully complete a Sprint distance event (1/2 mile swim, 16 mile bike, and 3.2 mile run).


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    • Local time
      February 18, 2018
      8:00 pm
    • Bio
      My personal mission is to help athletes of all ages and abilities accomplish their Triathlon goals. My training and education consists of the following: • USA Triathlon Coach - Level 1 • Ironman Certified Coach • NASM - Certified Personal Trainer • NASM - Fitness Nutrition Specialist • AFAA Certified...