8 Week Sprint Triathlon Program - TransitionTimes.com
After a base building period of 4-8 weeks
Week 1
Monday OFF
Tuesday Swim 5 – 10 x 100, 15 seconds rest, alternate easy/fast
Run (Track): 4 X 200’s at FA2
Wed Brick Workout: Bike: 45 minutes EA – FA1 / Run: 30 minutes EA, Strength Training
Thursday Bike: 50 minutes FA2
Friday Swim: 4 x 200, 20 seconds rest, negative split each 200, Strength Training
Saturday Swim: 10 x 50, 15 seconds rest, alternate easy/fast
Bike: 60 minutes EA – FA1, technique
Sunday Run: 50 minutes EA, technique drills in middle of session
Week 2
Monday OFF
Tuesday Swim: 5 – 10 x 100, 15 seconds rest, alternate easy/fast
Run (Hills): 4 x Hill
Wed Brick Workout: Bike: 45 minutes EA – FA1 / Run: 35 minutes EA
Strength Training
Thursday Bike: 60 minutes FA2
Friday Swim: 5 x 200, 20 seconds rest, negative split each 200, Strength Training
Saturday Swim: 10 x 50, 15 seconds rest, alternate easy/fast
Bike: 1.25 hours EA – FA1, technique
Sunday Run: 55 minutes EA, technique
Week 3
Monday OFF
Tuesday Swim: 5 – 10 x 100, 15 seconds rest, alternate easy/fast
Run (Track): 8 x 200 at FA2
Wed Brick Workout: Bike: 60 minutes EA – FA1 / Run: 40 minutes EA, Strength Training
Thursday Bike: 60 minutes at FA2
Friday Swim: 6 x 200, 20 seconds rest, negative split each 200, Strength Training
Saturday Swim: 10 x 50, 15 seconds rest, alternate easy/fast
Bike: 1.5 hours EA – FA1, technique
Sunday Run: 60 minutes EA – FA1, technique
Week 4 Recovery week
Monday OFF
Tuesday Swim: 5 – 10 x 100, 15 seconds rest, alternate easy/fast
Run: 45 minutes FA1
Wed Brick Workout: Bike: 45 minutes EA – FA1 / Run 30 min EA
Strength Training
Thursday Bike: 60 minutes FA1 - FA2
Friday Swim: 5 x 300, 15 sec rest, steady easy pace, low rest, Strength Training
Saturday Bike: 60 minutes EA, technique
Sunday Run: 55 minutes, technique
Week 5
Monday OFF
Tuesday Swim: 5 – 10 x 100, 25 seconds rest, alternate easy/fast
Run (Hills): 5 x Hill
Wed Brick Workout: Bike: 60 minutes EA – FA1 / Run: 40 minutes FA1, Strength Training
Thursday Bike: 60 minutes at FA2
Friday Swim: 3 x 400, 25 seconds rest, negative split each 400
Bike: 45 minutes EA, technique, Strength Training
Saturday Swim: 10 x 50, 15 x 25; 25 seconds rest, alternate easy/fast
Bike: 1.5 hours EA – FA2
Sunday Run: 1.25 hours EA – FA2, technique
Week 6
Monday OFF
Tuesday Swim: 5 – 10 x 100, 25 seconds rest, alternate easy/fast
Run (Track): 4 x 400 at FA2
Wed Brick Workout: Bike: 60 minutes EA – FA1 / Run: 45 minutes FA1, Strength Training
Thursday Bike: 75 minutes at FA2
Friday Swim: 4 x 400, 30 seconds rest, negative split each 400
Bike: 45 minutes EA, technique, Strength Training
Saturday Swim: 10 x 50, 20 x 25; 25 seconds rest, alternate easy/fast
Bike: 1.75 hours EA – FA2
Sunday Run: 1.25 hours EA – FA2, technique
Week 7
Monday OFF
Tuesday Swim: 5 – 10 x 100, 25 seconds rest
Run (Hills): 6 x Hill
Wed Brick Workout: Bike: 60 minutes EA – FA1 / Run: 50 minutes FA1 , Strength Training
Thursday Bike: 90 minutes at FA2
Friday Swim: 2 x 500, 30 seconds rest, first 500 take the first 200 very fast then finish race
pace. Second 500 steady at 75% effort.
Bike: 45 minutes EA, technique
Saturday Swim: 10 x 50, 20 x 25; 25 seconds rest, alternate easy/fast
Bike: 2 hours EA – FA1
Sunday Run 1.5 hr EA – FA1, technique
Week 8 Taper
Monday OFF
Tuesday Swim: 5 – 10 x 100, 45 seconds rest
Run: 45 minutes FA2 At the 20 minute mark do 4 X 30 second pick ups at AA with
30 second recovery
Wed Bike: 45 minutes EA – FA1
Run: 30 minutes EA – FA1
Strength Training
Thursday Bike: 60 minutes FA2 at the 20 minute mark do 4 X 30 second pick ups at AA with
30 second recovery
Friday Swim: 3 x 300, 45 seconds rest, first 300 easy, second fast and third easy
Saturday Bike: 1.5 Hours EA – FA1
Sunday Run: 60 minutes EA – FA1
Week 9 Taper
Monday OFF
Tuesday Swim: 3 x 100, 45 seconds rest, fast, easy and fast
Wed Bike: 30 min EA mix in 3 segments (less than 30 sec) at AA with full recovery
Run: 20 min EA mix in 3 segments (less than 1 minute segments) at AA with
full recovery
Thursday Bike: 45 minutes EA
Friday Swim: 3 X 100 with 30 seconds rest at race pace and then 4 X 25 sprints with
30 seconds rest
Saturday OFF
Sunday Race: .5 mi S/15 mi B/3.1 mi R (approx. Sprint distances vary)
EA = easy aerobic/ easy pace(40-60% of max heart rate or of maximum perceived effort)
FA1 = fast aerobic/ Moderate pace (60-75% of max heart rate or of maximum perceived effort)
FA2= faster aerobic/ fast pace (75-90% of max heart rate or of maximum perceived effort)
AA = anaerobic/ very fast pace (85 – 100% of maximum perceived effort)
COPYRIGHT TransitionTimes.com 2020
​
​
​
​
​
​
​
​
