12 Week Sprint Distance Triathlon
Included in Optimize - our new training platform! Our 12 Week Sprint Distance Triathlon Training Plan has swimming, biking and running workouts that target this fast and fun distance so you can set a new PR!
Included with CoachCat Turbo Subscription
About 12 Week Sprint Distance Triathlon
- Perfect for your first tri!
- 12 Weeks
- Includes transition work, bike/run brick workouts, a gear checklist, and tips for a successful race.
This periodized plan will have you doing some testing in the 3 sports to set threshold heart rates and paces/watts so you know you're swimming, biking and running at the right efforts to get faster without overdoing it! The intervals in each workout build as you get close to race day with a regeneration week before your triathlon so you are feeling fresh and fast on race day! If you don't have a heart rate monitor or power meter, that's ok- you can also go by feel. Each workout also contains RPE (rating of perceived exertion) instructions. RPE simply has you judge how hard you're working on a scale of 1-10, with 10 being a maximal effort.
This plan includes structured swimming workouts with drills if you can't swim with a group! The bike and run workouts can be done indoors or out as your schedule allows. The run intervals are based on time so you don't need anything but a watch or timer. The transitions from swim to bike and bike to run can be the toughest part of a triathlon so there are workouts specifically to help you develop that unique skill too!
Additionally, this plan includes all the "marginal gains" details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning - all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home.
Basic Version- This Basic plan is for the athlete with about an hour a day to train during the week and 1.5 - 2.5 hours on the weekend who may or may not have a background in swimming, biking or running.
Intermediate Version - For athletes with some experience in one or more of the three disciplines and have 1.5 - 2 hours to train during the week with 2-3 hours to train on the weekend.
Questions about this plan? Email/call: help@fascatcoaching.com
100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at anytime.
For more help and customization than a training plan, Hire a Triathlon Coach to talk about your goals and the unique approach. Coach Suzie Snyder is taking on athletes here.
Included in Your Subscription
💥 Unlimited Access to our Entire Training Plan Library, Workouts, Meal Plans and Recipes
📆 Includes Training Plans in Optimize and/or TrainingPeaks
🔥 Optimize your Power and Wearable Data Visualization
🙋♀️ in App Coaching Support: a FasCat Coach will respond, 1x1, in 30 minutes or less
🚴♂️ Discount on Ventum GS1 & NS1 Bikes
🔋 Discount on Stages Powermeters
💸 Subscribe 1 Year & Save 34%
📈 Your subscription renews on a monthly or annual basis
📞 Coaching Call after staying subscribed for 3 months (30 minute consultation)
💰 FREE Month of Coaching after staying subscribed for 12 months (4 week custom training plan + data analysis)
Related Products
![Six Weeks to Peak for CX Nationals]()
Six Weeks to Peak for CX Nationals
-
Raises your CTL to peak for Cyclocross Nationals
- Strategically timed training block around Thanksgiving
- Includes an age-based taper
$34.99
Six Weeks to Peak for CX Nationals
-
Raises your CTL to peak for Cyclocross Nationals
- Strategically timed training block around Thanksgiving
- Includes an age-based taper
This plan BEGINS THE LAST MONDAY OF OCTOBER & incorporates a strategically timed training block around THANKSGIVING to raise your CTL and culminates with an age-based taper to peak 3 weeks later. Over the long 4 day Thanksgiving weekend, you'll have a 'personal training camp' full Sweet Spot riding to maximize your aerobic endurance in minimal time. After a week of heavy riding, you'll start your taper so you peak for the second week of December! See our Training Tip for an example of how this plan can raise your CTL to peak for Nationals! Be sure you can do a 10-12 hour block of training the week of Thanksgiving.
As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more.
Six Weeks to Peak for CX Nationals
4.7
6
View Details
![Steamboat Gravel]()
Steamboat Gravel
Start this plan on July 8th, 2024 💪 Includes long simulation rides on the weekends Shorter Advanced Endurance training, Tues-Thurs Steamboat...
$34.99
Steamboat Gravel
-
Start this plan on July 8th, 2024 💪
- Includes long simulation rides on the weekends
- Shorter Advanced Endurance training, Tues-Thurs
Steamboat Gravel is going to be a tough race! With expected finishing times 8 plus hours you'll want to put the time in the saddle but have a plan in place to be smart about your recovery. On Saturdays, gravel simulation rides will test out your endurance, equipment, your pacing your nutrition and hydration as Coach Frank and Jackson have podcasted about.
Mid-week you'll complete shorter rides concentrating on advanced aerobic endurance (sweet spot > tempo > zone 2). Consider following the Gravel Plan if you are beyond 8 weeks out! And our sweet spot plans if you want to begin your training Jan - March because this six week plan officially begins July 8th, 2024!
This Six Week Steamboat Gravel Plan is available within your FasCat Subscription where in APP Coaching is included along with unlimited training plans.
Steamboat Gravel
5.0
2
View Details
![Triple Bypass]()
Triple Bypass
- Features Sweet Spot, Tempo & Threshold Intervals to prepare you for the long sustained climbs!
- Group Rides & Simulation Rides on the Weekend
- Includes a Taper into the Race + Leg Openers
$34.99
Triple Bypass
- Features Sweet Spot, Tempo & Threshold Intervals to prepare you for the long sustained climbs!
- Group Rides & Simulation Rides on the Weekend
- Includes a Taper into the Race + Leg Openers
Tackling the Triple Bypass this year? Our six week training plan will help you get your legs & lungs in shape for this legendary ride! Choose between a basic, intermediate or advanced training plan based on the amount of time you have to train per week, your age and your ability level.
This plan is periodized so your riding time and effort will increase over time to boost your strength and endurance for those long climbs. You can perform the workouts with a powermeter, heart rate monitor, or Rate of Perceived Exertion and a bike computer with cadence.
You’ll start with a Field Test to set your power and/or heart rate training zones, then hit the ground running with workouts! You’ll perform structured Sweet Spot and Tempo intervals mid-week and solo or group rides on the weekends. There are also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws you a curve ball.
Additionally, this Triple Bypass training plan includes all the “marginal gains” details to get even stronger: Recovery Techniques, Rest Days, Yoga and Foundations with instructional videos for you to follow along with at home.
If you are more than 10 weeks out from the event, consider following the Climbing Plan or our 16 weeks of Sweet Spot if you are looking for the ultimate prep!
As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more. Sample Workout Gallery:
Triple Bypass
5.0
2
View Details
Six Weeks to Peak for CX Nationals
- Raises your CTL to peak for Cyclocross Nationals
- Strategically timed training block around Thanksgiving
- Includes an age-based taper
$34.99
- Raises your CTL to peak for Cyclocross Nationals
- Strategically timed training block around Thanksgiving
- Includes an age-based taper
This plan BEGINS THE LAST MONDAY OF OCTOBER & incorporates a strategically timed training block around THANKSGIVING to raise your CTL and culminates with an age-based taper to peak 3 weeks later. Over the long 4 day Thanksgiving weekend, you'll have a 'personal training camp' full Sweet Spot riding to maximize your aerobic endurance in minimal time. After a week of heavy riding, you'll start your taper so you peak for the second week of December! See our Training Tip for an example of how this plan can raise your CTL to peak for Nationals! Be sure you can do a 10-12 hour block of training the week of Thanksgiving.
As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more.
Steamboat Gravel
$34.99
- Start this plan on July 8th, 2024 💪
- Includes long simulation rides on the weekends
- Shorter Advanced Endurance training, Tues-Thurs
Steamboat Gravel is going to be a tough race! With expected finishing times 8 plus hours you'll want to put the time in the saddle but have a plan in place to be smart about your recovery. On Saturdays, gravel simulation rides will test out your endurance, equipment, your pacing your nutrition and hydration as Coach Frank and Jackson have podcasted about.
Mid-week you'll complete shorter rides concentrating on advanced aerobic endurance (sweet spot > tempo > zone 2). Consider following the Gravel Plan if you are beyond 8 weeks out! And our sweet spot plans if you want to begin your training Jan - March because this six week plan officially begins July 8th, 2024!
This Six Week Steamboat Gravel Plan is available within your FasCat Subscription where in APP Coaching is included along with unlimited training plans.
Triple Bypass
- Features Sweet Spot, Tempo & Threshold Intervals to prepare you for the long sustained climbs!
- Group Rides & Simulation Rides on the Weekend
- Includes a Taper into the Race + Leg Openers
$34.99
- Features Sweet Spot, Tempo & Threshold Intervals to prepare you for the long sustained climbs!
- Group Rides & Simulation Rides on the Weekend
- Includes a Taper into the Race + Leg Openers
Tackling the Triple Bypass this year? Our six week training plan will help you get your legs & lungs in shape for this legendary ride! Choose between a basic, intermediate or advanced training plan based on the amount of time you have to train per week, your age and your ability level.
This plan is periodized so your riding time and effort will increase over time to boost your strength and endurance for those long climbs. You can perform the workouts with a powermeter, heart rate monitor, or Rate of Perceived Exertion and a bike computer with cadence.
You’ll start with a Field Test to set your power and/or heart rate training zones, then hit the ground running with workouts! You’ll perform structured Sweet Spot and Tempo intervals mid-week and solo or group rides on the weekends. There are also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws you a curve ball.
Additionally, this Triple Bypass training plan includes all the “marginal gains” details to get even stronger: Recovery Techniques, Rest Days, Yoga and Foundations with instructional videos for you to follow along with at home.
If you are more than 10 weeks out from the event, consider following the Climbing Plan or our 16 weeks of Sweet Spot if you are looking for the ultimate prep!
As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more. Sample Workout Gallery: