These plans offer a proven methodology incorporating many drills to improve efficiency and technique so that you can be the best you can be on race day.
They offer daily specific workout details. No guess-work on how to spend the minutes. Each workout serves a specific purpose.
A proven disciplined approach for improved performance than just by only going out and 'doing the minutes.'
These plans are developed by BT's official coach, Mike Ricci of D3 Multisport-one of the few USAT Level III coaches.
"I'm halfway through the couch-to-sprint. I can't believe my improvement in just six weeks! When I first started, I couldn't run 10 minutes. Now I'm doing 50 without a hitch. I also just did my first 1000-meter swim (with plenty of rest breaks though). "
- Gold Member 'JazzManNYC'
Free plans are just that, free. They will serve to get you across the finishline while only unleashing a small part of your athletic potential. Great if you just want to finish but not-so-great if you want to improve or get the most out of your hard work.
Who can access these plans?
At the Silver or Gold level you will have access to ALL of these plans. You will additionally have access to ALL of our Silver or Gold plans (Sprints to Full IM plans) to give you the flexibility that you may need in your season.
Available sprint plans
Couch-to-Sprint Plan based on RPE - 12 Week This program should be used for an athlete who is coming off the couch! No prerequisites required! This program is very basic and is a ‘get me by’ type of program.
Beginner Sprint Triathlon Training Program - 12 Week Sprint distance athletes should have completed 1-3 sprints and/or be able to swim 200 yards consecutively / bike 8 mile consecutively / run 1.5 miles consecutively.
Basic Sprint Triathlon Training Plan by RPE & HR Zones - 12 Week The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. The maximum volume is around 9 hours toward the end of the 12 weeks. A solid intermediate level plan to use repeatedly.
Intermediate Sprint - 12 Week, 1 Race
This training plan is written to prepare you to become faster at a Sprint distance race. This plan includes one 'A' race at the end. Average training time of 7-8 hours per week, minimum 1 year of sprint base required.
Intermediate Sprint - 26 Week, 6 Races Series
This training plan is written to prepare you to become faster at Sprint distance race series. This plan includes two 'A' race and four 'B/C' races. Average training time of 7-8 hours per week, minimum 1 year of sprint base required.
20 Week WinterMaintenance - 4-7 Hours per Week
Beginners can start with this plan instead of the 'couch-to' plan to build volume over the winter. A good plan to maintain sprint-level fitness over the off-season and most likely improve for next year.
What other benefits come with a Silver or Gold membership?
Over 20 VIDEOS of drills and tutorials with your Silver and Gold Membership. These videos are for the drills that are specific to our plans. See the video library for a sample and a listing of all videos.
TRAINING ANALYSIS: Through your training log you will be able to stay motivated and see your progress with our 'Training Plan Analyzer':
Once you have added a plan to your training log and start logging your workouts, you can easily see your progress with this 'Actual vs Planned' minigraph.
It's plenty of motivation to match your actual training (green bars) to your planned training (blue line).
Easily spot prior weeks over or under performance.
FLEXIBLE CUSTOMIZATION:
Use our Drag 'n Drop tool to move individual workouts around.
Use our bulk editor to move, for example, your Monday swim workouts to Tuesday.
"I was shooting for a 6:15 - 6:30 time. Well I did a little better than I thought I would. I finished with a 5:59:04. This was not possible without your help. I want to thank you for all your help. You guys are outstanding!!!!!!
- Gold Member 'Steele' on the White Lake Half IM
Thanks for the help and for the race plan. I attempted/completed my first triathlon last weekend and followed your plan aside from fighting the waves and chop. Total Time - 1:24:01. My goal time was under 1:30 although I think that may have been a little high, but this was my first race and I didn't know what to expect.
- Gold Member 'Nakima' on the Emerald Coast Sprint Triathlon Series - Race #1
"Gold membership here=best of all worlds for the cheapest amount of money. You get a choice of lots of plans, and you get access to a GREAT coach. Expensive? Do you know what paying a coach would cost you? Try it for 6 months for less than the price of running shoes"
-"possum"
" I've found it incredibly helpful to have access to all the plans AND the expertise of Coach Mike at my relative disposal. I'm already sold on its benefit and I just started my membership a month ago."
-"Matchman"
"I think the Silver/Gold levels are well worth it. I use my 15% Trisports.com discount on a regular basis and the access to the training plan support forum has been a huge help to me. I can't afford to hire a personal coach just yet but being able to interact with Mike Ricci about my training is the next best thing."
-"TH3_FRB"
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Detailed Sprint Triathlon Training Plans
Access our fully detailed sprint training plans along with exclusive articles and the tools you need to race successfully.
Why choose these plans?
These plans are a big level above my own free 'minutes-only' based plans. So why become a Performance Member and choose these plans?
"I'm halfway through the couch-to-sprint. I can't believe my improvement in just six weeks! When I first started, I couldn't run 10 minutes. Now I'm doing 50 without a hitch. I also just did my first 1000-meter swim (with plenty of rest breaks though). "
- Gold Member 'JazzManNYC'
Free plans are just that, free. They will serve to get you across the finishline while only unleashing a small part of your athletic potential. Great if you just want to finish but not-so-great if you want to improve or get the most out of your hard work.
Who can access these plans?
At the Silver or Gold level you will have access to ALL of these plans. You will additionally have access to ALL of our Silver or Gold plans (Sprints to Full IM plans) to give you the flexibility that you may need in your season.
Available sprint plans
Couch-to-Sprint Plan based on RPE - 12 Week
This program should be used for an athlete who is coming off the couch! No prerequisites required! This program is very basic and is a ‘get me by’ type of program.
Beginner Sprint Triathlon Training Program - 12 Week
Sprint distance athletes should have completed 1-3 sprints and/or be able to swim 200 yards consecutively / bike 8 mile consecutively / run 1.5 miles consecutively.
Basic Sprint Triathlon Training Plan by RPE & HR Zones - 12 Week
The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. The maximum volume is around 9 hours toward the end of the 12 weeks. A solid intermediate level plan to use repeatedly.
Intermediate Sprint - 12 Week, 1 Race
This training plan is written to prepare you to become faster at a Sprint distance race. This plan includes one 'A' race at the end. Average training time of 7-8 hours per week, minimum 1 year of sprint base required.
Intermediate Sprint - 26 Week, 6 Races Series
This training plan is written to prepare you to become faster at Sprint distance race series. This plan includes two 'A' race and four 'B/C' races. Average training time of 7-8 hours per week, minimum 1 year of sprint base required.
20 Week Winter Maintenance - 4-7 Hours per Week
Beginners can start with this plan instead of the 'couch-to' plan to build volume over the winter. A good plan to maintain sprint-level fitness over the off-season and most likely improve for next year.
What other benefits come with a Silver or Gold membership?
Over 20 VIDEOS of drills and tutorials with your Silver and Gold Membership. These videos are for the drills that are specific to our plans. See the video library for a sample and a listing of all videos.
TRAINING ANALYSIS: Through your training log you will be able to stay motivated and see your progress with our 'Training Plan Analyzer':
Once you have added a plan to your training log and start logging your workouts, you can easily see your progress with this 'Actual vs Planned' minigraph.
It's plenty of motivation to match your actual training (green bars) to your planned training (blue line).
Easily spot prior weeks over or under performance.
FLEXIBLE CUSTOMIZATION:
Plus you receive full access to
Racing a Sprint Distance Triathlon
Nutrition and pacing strategies for the beginner and intermediate sprint racers.
Nutrition for Sprint Triathlons
Understanding the scientific concept behind a small amount of nutrition before and during your shorter triathlons.
Become a Performance Member Today!
"I was shooting for a 6:15 - 6:30 time. Well I did a little better than I thought I would. I finished with a 5:59:04. This was not possible without your help. I want to thank you for all your help. You guys are outstanding!!!!!!
- Gold Member 'Steele' on the White Lake Half IM
Thanks for the help and for the race plan. I attempted/completed my first triathlon last weekend and followed your plan aside from fighting the waves and chop. Total Time - 1:24:01. My goal time was under 1:30 although I think that may have been a little high, but this was my first race and I didn't know what to expect.
- Gold Member 'Nakima' on the Emerald Coast Sprint Triathlon Series - Race #1
-"possum"
-"Matchman"
-"TH3_FRB"
Click on star to vote