For athletes training for a sprint triathlon who want a clear plan that balances all three sports.
Start the plan injury-free and able to swim continuously in the pool.
Most of your training stays easy, so the harder sessions count. Swim, bike and run sessions are spread across the week with rest days built in, and every session has targets in the Endurance Lab 7-zone method.
Sprint Level 1, week 1
| Day | Session | Time or distance |
|---|---|---|
| Mon | Rest day | — |
| Tue | Run, Z2: 20 min easy | 30 min |
| Wed | Swim, Z4: 400 m + 200 m swim check | 1,000 m |
| Wed | Bike, Z2: 50 min easy | 1 h |
| Thu | Bike, Z4: 3 x 5 min | 1 h |
| Fri | Swim, Z2: 900 m easy | 1,500 m |
| Fri | Run, Z1: 35 min recovery | 35 min |
| Sat | Bike, force: 8 x 30 s | 1 h |
| Sun | Swim, Z4: 5 x 100 m | 1,500 m |
| Sun | Run, Z2: 35 min easy | 45 min |
Time includes warm-up and cool-down. Week 1 of the plan, as it loads in TrainingPeaks.
Level 0 comes in four versions: bike HR, run HR, bike HR, run pace, bike power, run HR and bike power, run pace. Level 1 comes in two: bike HR, run HR and bike HR, run pace.
A plan follows a set path. If you want sessions adjusted to your week, your test results and how you respond, remote coaching does that. A lab test first gives you zones measured on you, not estimated.
Not on sale yet, or waiting for your level? Leave your email and we’ll tell you when it’s ready. One email for this plan, no newsletter.
Plans sync to Garmin, Wahoo, Zwift and Apple Watch through TrainingPeaks. You buy each plan once.
Know your zones? Work them out with our zone calculator →
Every Endurance Lab coach works within the same methodology, backed by lab testing and the Sports Science Made Simple education series.
