"Original Sprint" 13 Week - (Import) Available for: Free, Print Version Only
Duration: 91 days (13 weeks) Our original sprint plan. Use this plan if you can consistently do the following: 30min run, 30min swim and 40min bike as a base.
Min Bike: 15m (duration) / Max Bike: 55m (duration) Min Run: 15m (duration) / Max Run: 1h 00m (duration) Min Swim: 15m (duration) / Max Swim: 35m (duration)
Michael Pates Total Sprint - 22 Week - (Import) Available for: Free, Print Version Only
Duration: 154 days (22 weeks) A 22 Week Program taking you from no swim, bike or run experience to your first sprint triathlon. You can also use this as a great base-builder for first-time triathletes. NOTE-'Volume Graph' will not show bike/swim data as this plan's bike/swim training is distance based.
Min Bike: 3.00KM (dist) Max Bike: 32.00KM (dist) Min Run: 20m (duration) / Max Run: 50m (duration) Min Swim: 0.09KM (dist) Max Swim: 0.82KM (dist)
Sprint - 2x Balanced - 16 Week - (Import) Available for: Free, Print Version Only
Duration: 112 days (16 weeks) 2-Swim, 2-Bike and 2-Run per week (6 sessions) Use this if you have between 2 and 4 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike. GREAT BASIC PROGRAM for beginners.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - 2x Balanced - 20 Week - (Import) Available for: Free, Print Version Only
Duration: 140 days (20 weeks) 2-Swim, 2-Bike and 2-Run per week (6 sessions) Use this if you have between 2 and 4 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike. GREAT BASIC PROGRAM for beginners.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 13m (duration) / Max Swim: 39m (duration)
Sprint - 3x Balanced - 16 Week - (Import) Available for: Free, Print Version Only
Duration: 112 days (16 weeks) 3-Swim, 3-Bike and 3-Run per week (9 sessions) Use this if you have between 3.5 and 6 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - 3x Balanced - 20 Week - (Import) Available for: Free, Print Version Only
Duration: 140 days (20 weeks) 3-Swim, 3-Bike and 3-Run per week (9 sessions) Use this if you have between 3.5 and 6 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 22m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - Bike Focused - 16 Week - (Import) Available for: Free, Print Version Only
Duration: 112 days (16 weeks) 2-Swim, 3-Bike and 2-Run per week (7 sessions) Use this if you have between 2.5 and 5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - Bike Focused - 20 Week - (Import) Available for: Free, Print Version Only
Duration: 140 days (20 weeks) 2-Swim, 3-Bike and 2-Run per week (7 sessions) Use this if you have between 2.5 and 5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - Run Focused - 16 Week - (Import) Available for: Free, Print Version Only
Duration: 112 days (16 weeks) 2-Swim, 2-Bike and 3-Run per week (7 sessions) Use this if you have between 2.5 and 5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - Run Focused - 20 Week - (Import) Available for: Free, Print Version Only
Duration: 140 days (20 weeks) 2-Swim, 2-Bike and 3-Run per week (7 sessions) Use this if you have between 2.5 and 5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - Swim Focused - 16 Week - (Import) Available for: Free, Print Version Only
Duration: 112 days (16 weeks) 3-Swim, 2-Bike and 2-Run per week (7 sessions) Use this if you have between 2.5 and 4.5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - Swim Focused - 20 Week - (Import) Available for: Free, Print Version Only
Duration: 140 days (20 weeks) 3-Swim, 2-Bike and 2-Run per week (7 sessions) Use this if you have between 2.5 and 4.5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
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