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Intermediate Sprint - 12 Week - HR Training Plan

Plan description Plan workouts calendar volume graph
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author : mikericci
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Who is the plan for?

This program should be used for an athlete who is coming off a season where:

  1. You have already completed several sprint races for an entire year

  2. You have trained for at last 12 weeks prior to starting this program for at least 7-8 hours per week

  3. Or, you have come off of your first season of Olympic distance

  4. A combination of #3 and #1 or #2

This program is an intermediate plan designed to make you faster at sprint distance triathlons.

Plan schedule

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.

Background requirements
  • You should be able to swim at least 2500 yards in a workout.
  • You should be able to bike at least 1 hour and 30 minutes
  • You should be able to run at least 50 minutes.

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
USAT Level II Coach
USAC Expert Coach