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Intermediate Sprint - 12 Week - HR Training Plan
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- Week 1Expand
- Time: 45m
- WU: 10'
- MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
- 90” right leg, then 90" left leg.
- Next is: 45” right, 45" left, vice versa 2x.
- Next: 30” left, 30" right increase cadence each 5’’ to maximum.
- Next: 20” right, 20” left for 2’.
- 15” right, 15 “left for 1’,
- 10” right, 10” left, for 40”,
- 5”right, 5” left for 20”.
- 3–4 x 1’ at max cadence, RI 1’.
- 3–4 x 15” at max cadence to spinout, RI 45”
- CD: 10'
- Time: 1h 00m
- Distance: 2500.00 yards
- WU: 300 swim/100 drill for warm up
- MS: 300 swim w/ pull buoy – then 100 drill – repeat as many times as you can in 50 minutes. Swim effort on the 300s is steady – not hard, not easy. NO STOPPING.
- CD: 100 swim
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 30m
- Breakthrough: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 30 minutes.
- Time: 45m
- WU: 15'
- MS: Run on a flat course or treadmill for 15' @ Zone 2
- CD: 15'
- Time: 45m
- Distance: 2000.00 yards
- WU: 400 Warmup
- MS: 300 on 1:30 rest
- 2x150 on 0:45 rest
- 4x75 on :30 rest
- 100 loosen (easy)
- 4x100 pull w/ paddles on 0:30 rest
- CD: 200 warmdown
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 50m
- After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1500.00 yards
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 1h 00m
- 1 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 45m
- Very easy 45' run.
- Week 2Expand
- Time: 35m
- WU: 15'
- MS: 3’ at 100 RPM. 2’ at 110 RPM. 1 ‘at 120 RPM or highest sustainable RPM.
- CD: 15'
- Time: 1h 00m
- Distance: 2500.00 yards
- WU: 300 swim/100 drill
- MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
- CD: 100 ez
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 00m
- Breakthrough:
- WU: 10'
- MS: Cruise intervals. On road or trainer. Do 5 x 6 minutes in heart rate 4-5a zones (2-minute recoveries). Smooth pedaling. 80-90 rpm. Aero position.
- CD: 10'
- Time: 40m
- Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).
- Time: 1h 00m
- Distance: 2500.00 yards
- WU: 400 Warm-up
- MS: 4x150 on 2:45
- 2x50 Back, Loosen
- 4x100 on 1:45
- 2x50 Back, Loosen
- 4x50 on 0:45
- 100 EZ
- 4x100 pull w/paddles on 1:45
- CD: 200 Warm-down
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 00m
- 60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- Time: 45m
- Distance: 1800.00 yards
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 1h 00m
- 1 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 1h 10m
- WU: 10'
- MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between.
- CD: 10' cool down.
- Week 3Expand
- Time: 1h 00m
- WU: 10'
- MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. CD: After 6th cycle, 10' cooldown.
- Time: 1h 00m
- Distance: 3000.00 yards
- WU: 400 swim/ 100 drill
- MS: 5x (400 at T-pace minus 3 seconds, 100 drill, so 500 total)
- CD: Whirlpool 10'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 00m
- Breakthough: Time Trial intervals. 2 x 10km building from heart rate 3 to low 5b on each interval (5-minute recoveries). As flat a course as possible. Challenge yourself with big gears. On time trial set-up. 85-100 rpm. Aero.
- Time: 45m
- WU: 15'
- MS: Run on a flat course or treadmill. Run 15' @ zone 2
- CD: 15'
- Time: 1h 00m
- Distance: 2800.00 yards
- WU: 400 Warm-up
- MS: 3x200 0:45 rest
- 8x25 kick 0:10 rest
- 4x100 0:25 rest
- 8x25 kick 0:10 rest
- 5x50 0:10 rest
- 100 loosen easy swim
- 6x75 pull with paddles 0:20 rest
- CD: 200 warm-down
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 30m
- Race simulation - start out easy and the last 30' are Zone 3. Go right into the brick.
- Go right into bike brick.
- Time: 10m
- Run 10' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low/medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy). Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- Week 4Expand
- Time: 30m
- WU: 10'
- MS: 10' at 105+ RPMS.
- CD: 10'
- Time: 45m
- Distance: 2000.00 yards
- No warmup - swim 2,000 yds straight keeping each 200 yd increment within 5" of each other.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 30m
- Breakthrough: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
- Time: 40m
- Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).
- Time: 1h 00m
- Distance: 3100.00 yards
- WU: 400 warm-up
- MS: 400 (first 150 long smooth, 250 pick it up...note the 200 splits, Not Broken – straight 400) 0:45 RI
- 2x50 back 0:30 RI - just to loosen
- 2x200 (first 100 long moderate, second attempt to even split) 0:20 RI
- 2x50 back 0:30 RI - just to loosen
- 4x100 0:25 RI
- 150 loosen
- 6x125 pull 0:20 RI
- 8x25 ez/FAST 0:40
- CD: 200 warm down
- Time: 45m
- Distance: 2000.00 yards
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 10 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 1h 00m
- 1 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 1h 15m
- Run 75' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 2' bursts in middle of run at around 10K pace, take at least 2' between each burst and try to return to original pace. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- Week 5Expand
- Time: 40m
- WU: 10'
- MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
- CD: 10'
- Time: 1h 00m
- Distance: 3000.00 yards
- WU: 400 swim/ 100 drill
- MS: 5x (400 at T-pace minus 3 seconds, 100 drill, so 500 total)
- CD: Whirlpool 10'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS34060
- BACK34060
- BACK34060
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 30m
- Breakthough: Warm-up well. Then ride 30 to 45 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
- Time: 45m
- WU: 15'
- MS: 15' Run on a flat course or treadmill @ Zone 2
- CD: 15'
- Time: 45m
- Distance: 2400.00 yards
- WU: 400 warm-up
- MS: 8x25 ez/hard
- 8x100 on 1:00 rest - go thru the following set twice:
- 1.) 75ez – 25 fast
- 2.) 50ez – 50 fast
- 3.) 25ez – 75 fast
- 4.) 100 fast
- 200 loosen (easy swim)
- 6x100 pull on 1" rest
- CD: 200 warm down
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS34060
- BACK34060
- BACK34060
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 2h 00m
- Race simulation - start out easy and the last 30' are Zone 4. Go right into the brick.
- Time: 20m
- BRICK
- Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- 1 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 1h 00m
- Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy). Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- Week 6Expand
- Time: 1h 30m
- 1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 Heart rate.
- Time: 1h 00m
- Distance: 2500.00 yards
- WU: 300 swim/100 drill
- MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
- CD: 100 ez
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS34060
- BACK34060
- BACK34060
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 50m
- WU: 10'
- MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
- CD: 10'
- Time: 40m
- Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).
- Time: 1h 00m
- Distance: 3350.00 yards
- WU: 400,
- MS: 4x300 w/:30 rest
- Idea here:
- -1st swim moderate straight
- -2nd even split 150’s
- -3rd descend 100’s
- -4th descend 75’s, 2nd should be faster than the first and 3rd fast than 2nd so on...
- 100 loosen (easy)
- 10x25 kick 0:10 RI
- 600 pull w/ paddles
- 8x75, on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
- CD: 200 Warm down
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS34060
- BACK34060
- BACK34060
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 00m
- 1 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 45m
- Distance: 2300.00 yards
- WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 2h 00m
- Run 120' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.
- Week 7Expand
- Time: 1h 00m
- Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run from day before.
- Time: 1h 00m
- Distance: 2900.00 yards
- WU: 300 Free & 3x100 on 20" rest. 200 Technique (drill)
- MS: 3x100 15" rest.
- 200 Kick
- 3x100 10" rest
- 200 Pull
- 3x100 5" rest
- 200 Easy.
- Then Sprint 16x25 FAST! 30" rest.
- CD: 200
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS34060
- BACK34060
- BACK34060
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 10m
- WU: 10'
- MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
- CD: 10'
- Time: 45m
- WU: 15'
- MS: Run 15' on a flat course or treadmill @ Zone 2
- CD: 15'
- Time: 30m
- Distance: 1400.00 yards
- Breakthrough:
- WU as you would before a race (200).
- MS: Then swim a 1000m/yd time trial all out. Record TT time.
- CD: 200
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS34060
- BACK34060
- BACK34060
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 2h 45m
- Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 45' are Zone 4. Go right into the brick.
- Time: 30m
- BRICK
- Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 for the first 15' which is a warm-up. Next 30' is 15 x (1' hard - 5K pace, 1' easy - marathon pace). Return to Zone 1-2 for last 15'. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- Time: 45m
- Distance: 2300.00 yards
- WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Week 8Expand
- Time: 1h 30m
- 1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 Heart rate.
- Time: 1h 00m
- Distance: 2800.00 yards
- WU: 300 & 6x50 on 10" rest.
- MS: 20x100 on 20" rest
- CD: 200
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- CORE100
- Time: 1h 15m
- WU: 10'
- MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x.
- CD: 10'
- Time: 40m
- Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).
- Time: 1h 00m
- Distance: 2800.00 yards
- WU: 300 swim & then 300 drills.
- MS: 8x100 @75% effort. Rest is 20".
- Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
- Next set is 400 pull with paddles.
- CD: 200.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- CORE100
- Time: 2h 00m
- 2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 1h 00m
- Distance: 2900.00 yards
- WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
- MS: Swim 15 x 100 on :20 rest:
- #1-5 - focus on your CATCH.
- #6-10 fcocus on your PULL.
- #11-15 focus on your FINISH.
- Now swim another 6x50 swim golf and see if there is a diffence in strokes or time.
- Last set is 4 x 50 kick (20”) moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 1h 30m
- Run 90' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.
- Week 9Expand
- Time: 1h 00m
- Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.
- Time: 1h 00m
- Distance: 2600.00 yards
- MS: 4x200 no warm up on 3:30.
- Then 500 at race pace. Rest 1'
- Then 6x200 at race pace with 30" rest.
- CD: 100
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- CORE100
- Time: 1h 20m
- WU: 10'
- MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
- CD: 10'
- Time: 45m
- WU: 15'
- MS: Run 15' on a flat course or treadmill @ Zone 2
- CD: 15'
- Time: 1h 00m
- Distance: 2900.00 yards
- WU: 300
- MS: Then 4x200 pull with 30" rest.
- Then 8x100 with 15" rest.
- 200 kick.
- 6x100 on 10" rest.
- CD: 200
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- CORE100
- Time: 1h 00m
- Race simulation - start out easy for the first 30'. The last 30' are Zone 4+. Go right into the run brick.
- Time: 40m
- BRICK
- Run 40' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1500.00 yards
- WU: 500
- MS: 500 pull, 8x50 fast on 20" rest
- CD: 100
- Week 10Expand
- Time: 1h 30m
- 1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.
- Time: 1h 00m
- Distance: 3200.00 yards
- WU: 600
- MS: 4x200 on 20" rest.
- Second set: 800 swim, descend at 400. Rest 30",
- Then 8x100@ 90% on 10" rest.
- CD: 200
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE000
- CORE000
- Time: 1h 00m
- WU: 10'
- MS: 7x2' at Z4, rest is 2'
- Then 5x1' at Z5 rest is 1'
- CD: 10'
- Time: 40m
- Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).
- Time: 1h 00m
- Distance: 3200.00 yards
- WU: 300 Free
- MS: 12x25 on 10" rest.
- 400 easy
- Then 4x100 on 10".
- Next Set: 4x100 RI (rest interval): 20"
- 2x200 RI: 30"
- 8x50 RI: 20"
- 400 easy.
- CD: 200 Easy
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- CORE100
- Time: 2h 00m
- 2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 1h 00m
- Distance: 2800.00 yards
- Breakthrough:
- WU: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.
- MS: Then 5x400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.
- Then swim a 500 time trial. All out. Your average 100 pace for this is your T-pace time for future workouts.
- CD: Then swim easy, 100 cool down.
- Time: 1h 05m
- WU: 20'
- MS: Then 1x25' at Zone 2 - mid to high Z2
- CD: Then 20' cool down easy.
- Week 11Expand
- Time: 1h 00m
- Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before
- Time: 45m
- Distance: 2300.00 yards
- WU: 300 & 6x50 on 10" rest.
- MS: 15x100 on 20" rest
- CD: 200.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- CORE100
- Time: 1h 00m
- WU: 15'
- MS: 8x (2' Z4, then 20" sprint - rest is 1')
- CD: 15'
- Time: 45m
- WU: 15'
- MS: Run 15' on a flat course or treadmill @ Zone 2
- CD: 15'
- Time: 1h 00m
- Distance: 2600.00 yards
- MS: 4x200 no warm up on 45" rest.
- Then 500 at race pace. Rest 1'
- Then 6x200 at race pace with 30" rest.
- CD: 100
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- CORE100
- Time: 55m
- Race simulation - start out easy for 15'. Then you are going to ride 20' at OLY distance effort - 10' at Sprint effort - spin easy for 10' - The rest of the ride should see your HR about 10 beats below LT. Go right into the brick.
- Time: 10m
- BRICK
- Run 10' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- Week 12Expand
- Time: 1h 00m
- Stay with a smooth pedaling stroke and keep your HR aerobic!
- Time: 30m
- WU: 10'
- MS: Then 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
- CD: 10'
- Time: 30m
- Distance: 1400.00 yards
- WU: 300 & 6x50 on 10" rest.
- MS: 6x100 on 20" rest.
- CD: 200
- Time: 30m
- After WU do 4 x 90 seconds 85-90% effort by RPE)
- (3 minute recoveries). Very easy cool down and stretch.
- Time: 30m
- WU: 10'
- MS: Then 4x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
- CD: 10'
- Time: 30m
- Distance: 1200.00 yards
- WU: 300 & 6x50 on 10" rest.
- MS: 4x100 on 20" rest.
- CD: 200
- Time: 30m
- After warming-up do 4 x 90 seconds at race effort (3.5-minute recoveries). Cool down very easily and stretch.
- Time: 20m
- Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.
- Time: 30m
- Distance: 1000.00 yards
- Continuous open water swim. Try to think about keeping good form like you're in a pool. Little head movement, good body roll, long follow through, high elbow recovery, etc. Practice sighting too - pick a point and try to get to it sighting as little as possible.
- Warm up for 10' before the race, make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race. Take the first 5 miles out easy, and ease into the ride. Remember to eat/drink during the ride.
- Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.
- Warm up for 10' and race a .75k - (warm up for at least 200 yds) - if you can - throw in a few 50s - just to get your HR up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!
Day 1 | Print Day |
Day 2 | Print Day |
Day 3 | Print Day |
Day 4 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Sets: 3 or 6 depending on exercise.
Reps: 3-6 or 15-20 depending on exercise.
Speed: Slow-Mod
Recovery: 2'-4'
Day 5 | Print Day |
Day 6 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Day 7 | Print Day |
Day 8 | Print Day |
Day 9 | Print Day |
Day 10 | Print Day |
Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.
Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.
Day 11 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast.
Sets: 3 or 6 depending on exercise.
Reps: 3-6 or 15-20 depending on exercise.
Speed: Slow-Mod
Recovery: 2'-4'
Day 12 | Print Day |
Day 13 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Day 14 | Print Day |
Day 15 | Print Day |
Day 16 | Print Day |
Day 17 | Print Day |
Day 18 | Print Day |
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast.
Sets: 3 or 6 depending on exercise.
Reps: 3-6 or 15-20 depending on exercise.
Speed: Slow-Mod
Recovery: 2'-4'
Day 19 | Print Day |
Day 20 | Print Day |
Day 21 | Print Day |
'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 22 | Print Day |
Day 23 | Print Day |
Day 24 | Print Day |
Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.
Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.
Day 25 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Day 26 | Print Day |
Day 27 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Day 28 | Print Day |
'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 29 | Print Day |
Day 30 | Print Day |
Day 31 | Print Day |
Day 32 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Sets: 1-3
Reps: 40-60 or 15-20 depending on exercise
Speed: Mod
Recovery: 1'-2'
Day 33 | Print Day |
Day 34 | Print Day |
Day 35 | Print Day |
'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 36 | Print Day |
Day 37 | Print Day |
Day 38 | Print Day |
Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.
Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.
Day 39 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Sets: 1-3
Reps: 40-60 or 15-20 depending on exercise
Speed: Mod
Recovery: 1'-2'
Day 40 | Print Day |
Day 41 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Day 42 | Print Day |
Day 43 | Print Day |
Day 44 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Sets: 1-3
Reps: 40-60 or 15-20 depending on exercise
Speed: Mod
Recovery: 1'-2'
Day 45 | Print Day |
Day 46 | Print Day |
Day 47 | Print Day |
Day 48 | Print Day |
Day 49 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Day 50 | Print Day |
Day 51 | Print Day |
Day 52 | Print Day |
Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.
Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.
Day 53 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'
Day 54 | Print Day |
Day 55 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Day 56 | Print Day |
Day 57 | Print Day |
Day 58 | Print Day |
Day 59 | Print Day |
Day 60 | Print Day |
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'
Day 61 | Print Day |
Day 62 | Print Day |
Day 63 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Day 64 | Print Day |
Day 65 | Print Day |
Day 66 | Print Day |
Day 67 | Print Day |
Day 68 | Print Day |
Day 69 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500 yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100
Day 70 | Print Day |
Day 71 | Print Day |
Day 72 | Print Day |
Day 73 | Print Day |
Day 74 | Print Day |
Day 75 | Print Day |
Day 76 | Print Day |
Day 77 | Print Day |
Kenyan and 'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 78 | Print Day |
Day 79 | Print Day |
Day 80 | Print Day |
Day 81 | Print Day |
Day 82 | Print Day |
Day 83 | Print Day |
Day 84 | Print Day |
Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30".
Wk #1 | Monday 45m | Tuesday 1h 00m 2500 Yd 45m | Wednesday 1h 30m 45m | Thursday 45m 2000 Yd 45m | Friday | Saturday 50m 45m 1500 Yd | Sunday 1h 00m 45m | Week Total 2h 30m 6000 Yd 3h 15m 2h 20m 1h 30m |
Wk #2 | Monday 35m | Tuesday 1h 00m 2500 Yd 45m | Wednesday 1h 00m 40m | Thursday 1h 00m 2500 Yd 45m | Friday | Saturday 1h 00m 45m 1800 Yd | Sunday 1h 00m 1h 10m | Week Total 2h 45m 6800 Yd 3h 35m 1h 50m 1h 30m |
Wk #3 | Monday 1h 00m | Tuesday 1h 00m 3000 Yd 45m | Wednesday 1h 00m 45m | Thursday 1h 00m 2800 Yd 45m | Friday | Saturday 1h 30m 10m | Sunday 1h 00m | Week Total 2h 00m 5800 Yd 3h 30m 1h 55m 1h 30m |
Wk #4 | Monday 30m | Tuesday 45m 2000 Yd 45m | Wednesday 1h 30m 40m | Thursday 1h 00m 3100 Yd | Friday | Saturday 45m 2000 Yd | Sunday 1h 00m 1h 15m | Week Total 2h 30m 7100 Yd 3h 00m 1h 55m 45m |
Month 1 totals
Wk #5 | Monday 40m | Tuesday 1h 00m 3000 Yd 45m | Wednesday 1h 30m 45m | Thursday 45m 2400 Yd 45m | Friday | Saturday 2h 00m 20m | Sunday 1h 00m 1h 00m | Week Total 1h 45m 5400 Yd 5h 10m 2h 05m 1h 30m |
Wk #6 | Monday 1h 30m | Tuesday 1h 00m 2500 Yd 45m | Wednesday 50m 40m | Thursday 1h 00m 3350 Yd 45m | Friday | Saturday 1h 00m 45m 2300 Yd | Sunday 2h 00m | Week Total 2h 45m 8150 Yd 3h 20m 2h 40m 1h 30m |
Wk #7 | Monday 1h 00m | Tuesday 1h 00m 2900 Yd 45m | Wednesday 1h 10m 45m | Thursday 30m 1400 Yd 45m | Friday | Saturday 2h 45m 30m | Sunday 1h 00m 45m 2300 Yd | Week Total 2h 15m 6600 Yd 4h 55m 2h 15m 1h 30m |
Wk #8 | Monday 1h 30m | Tuesday 1h 00m 2800 Yd 45m | Wednesday 1h 15m 40m | Thursday 1h 00m 2800 Yd 45m | Friday | Saturday 2h 00m 1h 00m 2900 Yd | Sunday 1h 30m | Week Total 3h 00m 8500 Yd 4h 45m 2h 10m 1h 30m |
Month 2 totals
Wk #9 | Monday 1h 00m | Tuesday 1h 00m 2600 Yd 45m | Wednesday 1h 20m 45m | Thursday 1h 00m 2900 Yd 45m | Friday | Saturday 1h 00m 40m | Sunday 45m 1500 Yd | Week Total 2h 45m 7000 Yd 3h 20m 1h 25m 1h 30m |
Wk #10 | Monday 1h 30m | Tuesday 1h 00m 3200 Yd 45m | Wednesday 1h 00m 40m | Thursday 1h 00m 3200 Yd 45m | Friday | Saturday 2h 00m 1h 00m 2800 Yd | Sunday 1h 05m | Week Total 3h 00m 9200 Yd 4h 30m 1h 45m 1h 30m |
Wk #11 | Monday 1h 00m | Tuesday 45m 2300 Yd 45m | Wednesday 1h 00m 45m | Thursday 1h 00m 2600 Yd 45m | Friday | Saturday 55m 10m | Sunday 45m | Week Total 1h 45m 4900 Yd 2h 55m 1h 40m 1h 30m |
Wk #12 | Monday | Tuesday 1h 00m 30m 30m 1400 Yd | Wednesday 30m | Thursday 30m 30m 1200 Yd | Friday | Saturday 30m 20m 30m 1000 Yd | Sunday | Week Total 1h 30m 3600 Yd 2h 00m 1h 20m |
Month 3 totals
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Print Intermediate Sprint Triathlon Training Plan - 12 Week - HR
Who is the plan for?
This program should be used for an athlete who is coming off a season where:
You have already completed several sprint races for an entire year
You have trained for at last 12 weeks prior to starting this program for at least 7-8 hours per week
Or, you have come off of your first season of Olympic distance
A combination of #3 and #1 or #2
This program is an intermediate plan designed to make you faster at sprint distance triathlons.
The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. The maximum trisport volume is around 10 hours toward the end of the 12 weeks and most of the weeks are around 7-8 hours with some lower volumes thrown in there in the beginning and toward your race at the end.Plan schedule
Background requirements
These minimums constitute the average distance and times for the first few weeks of workouts.
Heart-Rate training
This plan uses heart-rate training zones for intensity specific training. See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones.
There is no heart-rate testing in this plan but if you don't have your heart-rate zones setup or current, you can test during the first few weeks to get updated heart-rate zone. See 'Related Links' at bottom for testing protocol.
If you already excel in one of the sports
If you have a swimming background and you want to add distance or repetitions to the workouts, you are more than welcome to do that.
If you have a cycling or running background and feel the need to add volume to the program, you are welcome to do that as well.
If you are deficient in the sports
On the opposite extreme if you feel as though you need help in one area or the other, you may want to drop a workout that you are strong in, and add an extra where you are weaker. If you feel the need to add a swim lesson in place of a swim workout on the schedule, by all means take the swim lesson and don’t feel the need to make up the missed swim workout.
Weight Training and Core Strength
The program should be fairly balanced between core and strength training and has 2 strength workouts per week.
Good Luck in your Sprint Distance Triathlon!
Train Smart,
Mike Ricci
www.D3Multisport.com
USAT Level II Coach
USAC Expert Coach
Author
mikericci
Author
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