Log inStart free
EndurancePeriodization

intermediate sprint triathlon preparation

v1

A 10-week periodized training program for intermediate triathletes focusing on progressive overload, technical efficiency, and race-day readiness.

Available
triathlonsprintintermediateenduranceperiodization

Get an AI coach that uses this skill

FitnessGrid is an AI coach that plans your week and adapts as you go. Install intermediate sprint triathlon preparation and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Assess Readiness & History: Use get_user_history or get_user_preferences to confirm the user can meet the baseline distance requirements (750m swim, 20km bike, 5km run).
  2. Establish Training Zones: Use compute_hr_zones and compute_pace to define intensity levels for the program. Establish these baseline zones in Week 1.
  3. Implement the 3:1 Loading Cycle: Structure the 10-week macrocycle using a 3:1 loading ratio (3 weeks of build, 1 week of deload).
    • Phase 1: Base (Weeks 1-4): Focus on aerobic foundation and technique. In Week 4 (Deload), reduce volume by 40% using update_workout.
    • Phase 2: Build (Weeks 5-8): Focus on Lactate Threshold (LT) and race-specific pace. Introduce "Brick" sessions (run immediately after bike). Week 8 is a deload week.
    • Phase 3: Peak/Taper (Weeks 9-10): Drop volume while maintaining short, high-intensity bursts.
  4. Structure the Weekly Microcycle: Using create_workout, schedule 5 to 7 hours of weekly volume distributed as:
    • Swim (2-3 sessions): Technique/Drills, Endurance, and Intervals.
    • Bike (2-3 sessions): Intervals/Hills, Long Ride, and Recovery.
    • Run (2-3 sessions): Interval/Tempo, Long Run, and 1 Brick session (Phase 2).
    • Strength/Mobility (1-2 sessions): Focus on glute and core activation.
    • Rest: Ensure 1 full day of complete recovery per week.
  5. Apply Coaching Cues: When generating workouts, include specific technical prompts in the workout descriptions:
    • Swimming: "Reach forward and grab the water (the catch)," "Rotate from the hips, not the shoulders," "Crown of head forward."
    • Cycling: "Target 85–95 RPM," "Scrape the mud off your shoe at the bottom," "Flat back, relaxed shoulders."
    • Running: "Short, quick steps (170+ SPM)," "Land under your center of mass," "Lean slightly forward from the ankles."
    • Brick Sessions: "Accept the 'heavy leg' feeling for the first 1km."
  6. Progressive Volume Management: For the "Base" phase, increase long ride and long run durations by approximately 10% each week (excluding deload weeks).
  7. Final Peak and Race: For Week 10, schedule only 2-3 short "wake-up" sessions and the race day event. Use plan_week to finalize the taper schedule.

Other programs in the same categories.

by FitnessGrid

A 10-week cycle utilizing a 3-1-3-1-2 structure to transition from aerobic endurance to lactate processing and threshold extension.
cyclingFTPenduranceperiodicization

Browse by category