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triathlonintermediate
Sprint Triathlon (750 m / 20 km / 5 km)
Your first or fastest sprint triathlon: balanced swim/bike/run with weekly bricks, CSS swim sets, sweet-spot/threshold bike work and 5K-pace running, built on mostly easy aerobic training.
- Length
- 12 weeks
- Weekly load
- up to ~8.5 h/wk at peak
- Peak week
- 8.5 h
Who it's for
Has finished a sprint/olympic; trains 3 sports regularly; knows basic zones.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Strength (tri) B | 35 | easy |
| Easy Technique Swim | 36 | easy | |
| Tue | CSS Test | 27 | hard |
| Sweet Spot Intervals | 71 | hard | |
| Wed | Easy Run | 35 | easy |
| Strength (tri) | 35 | easy | |
| Thu | Run Time Trial (20 min) | 45 | hard |
| Technique + Aerobic Swim | 45 | easy | |
| Fri | Rest | — | rest |
| Sat | Long Ride | 75 | easy |
| Brick Run (off the bike)Brick | 15 | easy | |
| Sun | Long Run | 45 | easy |