Advanced Sprint-Triathlon Training Program
Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
1 Swim Bike Run Off Swim Bike Run
Endurance Intervals Endurance Intervals Endurance Intervals
Total: 800yd 8x3mins with 2 Total: 4mil 10x4lengths 1min Total: 15mil 8x400m*
(55-70%) mins recovery (55-70%) rest (55-70%) (80%)
(80:50-60%) (80%)
Weights session
Or Weights, pilates or
Spinning class yoga
2 Swim Bike Run Off Swim Bike Run
Endurance Intervals Endurance Intervals Endurance Intervals
Total: 850 10x3mins with Total: 4.5mil 8x4lengths Total: 17mil 6x400m*
(55-70%) 2mins recovery (55-70%) 1min rest (80%) (55-70%) 2x200m*
(80:50-60%) (80%)
Weights session 3x2lengths***
Or (90:50-60%)
Spinning class Weights, pilates or
yoga
3 Swim Bike Run Off Swim Bike Brick
Endurance Intervals Endurance Intervals Endurance Bike: Total:6mil
Total: 850yd 8x4mins with 2 Total: 5mil 6x6lengths Total: 18mil (60-75%)
(55-70%) mins recovery (55-70%) 2min rest (80%) Run: Total:2.5mil
(80%:50-60%) (55-70%) (60-75%)
Weights session 3x2lengths***
Or (90:50-60%)
Spinning class
Weights, pilates or
yoga
4 Swim Bike Run Off Swim Run Brick
Endurance Intervals Endurance Intervals Intervals Bike:
Total: 900yd 10x3mins with 1 Total: 5mil 4x6 lengths 5x400m* Total:10mil
(55-70%) min recovery (55-70%) 2min rest (80%) 2x200m* (60-75%)
(80%:50-60%) 4x4 lengths 3x100m** Run:
Weights session 1 min rest (80%) (80%) Total:2mil
Or (60-75%)
Spinning class Weights, pilates or
yoga
5 Swim Bike Run Off Swim Bike Run
Endurance Intervals Endurance Intervals Endurance Intervals
Total: 950yd 7x5mins with Total: 5.5mil 3x6lengths Total: 20mil 6x400m*
(55-70%) 2mins recovery (55-70%) 2min rest (80%) 3x200m*
(80%:50-60%) 3x4lengths (55-70%) 2x100m**
Weights session 1min rest (80%) (80%)
Or 4x2lengths***
Spinning class (90:50-60%)
Weights, pilates or
yoga
6 Swim Bike Run Off Swim Run Brick
Endurance Endurance Endurance Intervals Intervals
Total: 1000yd Total:22mil Total: 6mil 3x6lengths 2min 8x400m* Bike:
(55-70%) (55-70%) (55-70%) rest (80%) 2x200m* Total:8mil
4x4lengths (80%) (60-75%)
Weights session 1min rest (80%) Run:
5x2lengths*** Total: 2.5mil
(90:50-60%) (60-75%)
Weights, pilates or
yoga
7 Swim Run Bike Swim Off Brick RACE
600yd 3mil 12mil 600yd Bike:
(55-70%) (55-70%) (55-70%) (55-70%) 15mins (50-60%)
Run:
Stretching Stretching 15mins (50-60%)
* recover by walking for 200m
** recover by walking for 100m
*** 1 length recovery
(%) = intensity - Heart Rate or Perceived Exertion
Weights Session
2 sets of 12-15reps: 1.Chest press 6.Bicep curls 11.Oblique crunches
2.Lat pull down 7.Lateral raise 12.Bodyweight squats
3.Pectoral flys 8.Close-grip triceps press 13.Leg press
4.Seated low row 9.Sit-up crunches 14.Adductor and Abductor or lunges
5.Shoulder press 10.Leg raises
