The AMATEUR ADVANCED -16 -Week Sprint Triathlon Training plan is designed for the "AMATEUR ADVANCED" Athlete who is or desires to be a short course specialist, can handle a heavier training load, and wants to race the Sprint distance both within the draft and non-draft regulated racing guidelines and can seek an age group win as well as finish within the top 10% of the overall competitors.

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A four to six-week base endurance training is required as you will have a V02 interval training session in week one. 

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Training is based on heart rate % so a Garmin type of device is recommended. You also have the option to incorporate power in both the bike and run. This is also a structured plan in that workouts can be auto-synced to your device. 

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During the beginning phases of training, you'll focus on technique, and strength endurance during the swim training segments, continuing base endurance run segments with an introduction to V02 Interval Training in week one. 

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During the latter phases, you'll focus less on strength and technique and more on endurance, V02 interval training, adding anaerobic threshold training as well as power sprint intervals, and track workouts.

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This plan uses a 3/1 structured workout approach; (3 weeks load with interval training sets, followed by 1-week active recovery) incorporating proper warm-up, recovery, and strength training throughout the Sprint Training plan. 

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You'll begin with 5hrs of training for your first week, with a max of just over 7hrs during the base/prep phase followed by a 4wk competitive build phase, with brick workouts and a 2wk taper.

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Other featured items include:
- Instructional Video Swimming Drills
- RPE/Heart Rate/Power Structured Interval Run sessions
- RPE/heart Rate/Power Structured Interval Bike sessions
- Strength Sessions (w/detailed video instruction) Specifically Designed for Amateur Advanced Triathlete.