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!


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You are subscribing to Optimize powered by FasCat. Includes: unlimited training plans, meal plans, workouts and recipes + our new sport science technology: Optimize! Optimize combines your power and wearable data into an easy to understand training-recovery data visualization. Subscription may be canceled at any time, Auto Renews.

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.  

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