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Training Plan

Triathlon Sprint Advanced 8 Weeks

8 weeks 4.8h/Week Advanced
49 €
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Who is this Sprint Triathlon training program for?

This program is for experienced triathletes capable of maintaining a training volume of 4.8 hours per week. It is designed to optimize performance over Sprint Triathlon distances through precise planning, targeted load blocks, and a results-oriented approach. This program offers a high training volume, demanding specific sessions, and fine-tuned management of load cycles. It is designed for athletes who seek to push their limits with rigor, strategy, and intensity.

✅ What you get with your plan:
🗓️ A week-by-week plan with specific cycles, controlled load, and targeted fitness peaks.
🏊🚴🏃 Advanced sessions with threshold work, precise intensities, and overload periods.
🧠 A structured breakdown to maximize your potential in each phase (volume, development, tapering).
🔁 Strategic advice on optimizing recovery, nutrition, and transition management.
📱 PDF export + Google Calendar integration for precise planning.
🛠️ A plan designed for experienced triathletes aiming for performance.

🧾 Plan overview

WEEK 1 (~ 3h)
49min 1h01 50min Training load : 306
Monday

REST

Active rest, Balanced nutrition, Hydration, Restorative sleep, Mental relaxation, Recovery, Visualization
Tuesday

Strength & Conditioning – 50 mn

Warm-up (10 min)
  • Hip mobilizations (circles, swings).
  • Light Sumo squats, dynamic stretches for adductors.
Session (35 min)
  • Lateral Lunges with one foot on slide disk/towel: 3 sets of 8-10 repetitions per leg, slow slide of 4-5 seconds.
  • Copenhagen Plank (side plank with elevated leg): 3 sets of 45-60 seconds hold per side.
  • Hip adduction with elastic band (lying sideways): 3 sets of 12-15 repetitions per leg, slow return of 3-4 seconds.
  • Cossack Squat (one leg squat, the other leg stretched to the side): 3 sets of 6-8 repetitions per leg, descent of 3-4 seconds.

Rest 60-90 seconds between each set.

Cool-down (5 min)
  • Static stretches for adductors (Frog Stretch, Butterfly).
Wednesday

Running – 49 mn

V02 Max
Warm-up: 10 min in Z2
Session:
19 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
Thursday

REST

Active rest, Balanced nutrition, Hydration, Restorative sleep, Mental relaxation, Recovery, Visualization
Friday
Saturday

Cycling – 61 mn

Fartlek
Warm-up: 10 mins in Z2
Session:
30 x 24 s in Z5 (150% PMA), R = 1 min
Cool-down: 10 mins in Z1
Sunday

REST

Active rest, Balanced nutrition, Hydration, Restorative sleep, Mental relaxation, Recovery, Visualization
WEEK 2 (~ 4h)
49min 1h20 1h50 Training load : 445
Monday

REST

Active rest, Balanced nutrition, Hydration, Restorative sleep, Mental relaxation, Recovery, Visualization
Tuesday

Strength & Conditioning – 55 mn

Warm-up (10 min)
  • Torso rotations, cat-cow, light planks.
Session body (40 min)
  • Plank with lateral roll (Plank Rolls): 3 sets of 8-10 rolls per side.
  • Russian Twist with medicine ball: 3 sets of 20-25 repetitions (controlled, not fast).
  • Hanging Leg Raises (if possible) or Leg Raises on the ground: 3 sets of 10-15 repetitions.
  • Spider Plank with knee-to-elbow hold: 3 sets of 8-10 repetitions per side.
  • Wood Chops (diagonal pulls) with band (from top to bottom, slow): 3 sets of 12-15 repetitions per side.

Take 60-90 seconds of rest between each set.

Cool-down (5 min)
  • Gentle stretches for obliques and lower back.
Wednesday

Running – 49 mn

V02 Max
Warm-up: 10 min in Z2
Session:
19 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
Thursday

REST

Active rest, Balanced nutrition, Hydration, Restorative sleep, Mental relaxation, Recovery, Visualization
Friday

Strength & Conditioning – 55 mn

Warm-up (10 min)
  • Upper back mobilizations, Cat-Cow, light planks.
Session (40 min)
  • Superman Plank (opposite arm and leg lifted): 3 sets of 10-12 repetitions per side.
  • Renegade Row (Plank Row with weights): 3 sets of 8-10 repetitions per arm (controlled).
  • Bird-Dog with hold (3-5 sec in extension): 3 sets of 8-10 repetitions per side.
  • Side Plank with front foot touch: 3 sets of 10-12 repetitions per side.
  • Plank Hip Extension: 3 sets of 15-20 repetitions per leg.

Take 60-90 seconds of rest between each set.

Cool-down (5 min)
  • Gentle stretches for the back and hip flexors.
Saturday

Cycling – 80 mn

Base Training
Warm-up: 10 min in Z2
Session:
1h in Z2
Cool-down: 10 min in Z1
Sunday

REST

Active rest, Balanced nutrition, Hydration, Restorative sleep, Mental relaxation, Recovery, Visualization

Weekly evolution of the training load and duration in the Sprint Triathlon training plan

This graph illustrates the weekly distribution of the training load (according to the Edwards TRIMP method) and the total training duration (in minutes) over the entire plan. It highlights the gradual progression of loads, the overload and recovery phases, as well as the distribution of training volume over the different weeks. This visualization allows for tracking the evolution of the external load and ensuring compliance with the principles of progressiveness and periodization.

Why follow this sprint triathlon training plan?

A sprint triathlon requires specific preparation if you want to perform. This plan will allow you to:

  • Structure your training by respecting the principles of progressiveness, intensity variation, and active recovery.
  • Develop your qualities of resistance, speed, and ability to link disciplines without loss of efficiency.
  • Strengthen your transitions (especially bike-run), which are often decisive.
  • Integrate nutritional and mental preparation to approach the race with serenity.
It includes:
  • swimming sessions focused on technique, endurance, and open water adaptation,
  • cycling sessions (road or home trainer) working on threshold, PMA, and cadence,
  • running workouts (VMA, fartlek, endurance),
  • brick sessions (bike + run) to optimize your transitions.
  • GPP sessions to work on your muscular strength.
  • Mental preparation sessions to optimize your potential.
  • double training days from the intermediate level
  • active rest: 1 to 3 days / week
This plan is also suitable for those looking for a good compromise between training load and professional/personal life.

Phases of the training program

A good triathlon training plan is based on structured progression. This sprint triathlon program is divided into three key phases, each with a specific objective and adapted content.
This allows for effective development of the necessary physical qualities, while optimizing recovery and final performance.

1. General strengthening phase (weeks 1 to 2)

This introductory phase aims to lay the foundations of the plan. The goal is to consolidate physiological basics while working on technique.

  • Objective: improve fundamental endurance and strengthen the body.
  • Content:
    • Easy runs,
    • Technical work in swimming,
    • Cadence drills on the bike,
    • General physical preparation (GPP) type muscle strengthening sessions.

    2. Specific development phase (weeks 3 to 6)

    This is the core of the program, where we seek to develop the specific qualities necessary for performance on race day.

    • Objective: raise physiological capacities (VO2max, threshold, running economy).
    • Content:
      • Intensive bike sessions: e.g., 3x10' at 85-90% of FTP,
      • Swimming sets at a specific pace (200 to 400 m),
      • Running: short VMA, tempo runs, or threshold pace,
      • Bike-run brick sessions to get the body used to the transition.
    • Weekly volume: on average 4.8h/week.

    3. Tapering phase (weeks 7 and 8)

    The last few weeks are dedicated to active recovery and performance optimization.

    • Objective: reduce the training load to allow the body to assimilate the work done.
    • Content:
      • Progressive decrease in volume,
      • Maintaining a light dose of intensity to keep good sensations,
      • Partial or shortened race simulation (without creating fatigue).

    This three-stage structure is used by the best coaches to maximize gains while avoiding overtraining. It allows you to arrive fresh, confident, and ready to give your best on race day.

    Weekly content and key tips

    Example of a typical week:
    • Swimming: 1 to 2 sessions – technique, endurance, strength, threshold...
    • Cycling / Home Trainer: 1 to 2 sessions – fundamental endurance, PMA, strength, velocity...
    • Running: 2 sessions – fundamental endurance, VMA, threshold...
    • Brick session: every 4 weeks from week 6
    • GPP / core training: 1 session on specific weeks
    • Mental preparation: 1 session on specific weeks
    • Double training days from the intermediate level
    • Active rest: 1 to 3 days / week

    Key tips:
    • Hydrate yourself during all sessions > 1h.
    • Plan for a carbohydrate intake 1h before intense sessions.
    • Alternate terrains (road, trails) to limit injuries.
    • Visualize transitions and repeat your automatisms in real conditions.
    • Go to bed at a fixed time: sleep is your primary recovery tool.

Our other Sprint Triathlon Advanced training plans

Triathlon Sprint Advanced 12 Weeks Triathlon Sprint Advanced 16 Weeks Triathlon Sprint Advanced 20 Weeks Triathlon Sprint Advanced 24 Weeks

Frequently Asked Questions

The weekly volume is approximately 4.8 hours per week. The Sprint Triathlon plan adapts to a gentle ramp-up, ideal for advanced triathletes.

Yes. The plan is structured but flexible: you can swap session days as long as the load and recovery blocks are respected.

Absolutely. The first few weeks include a lot of technique and gentle endurance to progress without pressure. You can also do the sessions in a pool or open water depending on your possibilities.

It is better to resume where you left off rather than compressing. The most important thing is consistency in the long run.

Our Happy Customers

See what customers are saying about us.

This simple and effective training program allowed me to finish my first Sprint Triathlon! Thanks to the whole AthleteSide team

Andreas

Beginner Triathlete
Thank you for this training plan that I adapted a little to my schedule and which helped me achieve my goal.

Lucie Anne

Confirmed Triathlete
I recommend the Beginner M Triathlon training plan over 16 weeks, perfect for preparing for the Deauville Triathlon!

David Pauloux

Beginner Triathlete