HIGH-PERFORMANCE AMATEUR  - 16 WK - Sprint  (+Draft Legal) Triathlon Training  (+ Strength Training for the HIGH-PERFORMANCE Triathlete

🏊‍♂️🚴‍♂️🏃‍♂️ 16-Week High-Performance Sprint Triathlon Training Plan: Boost Speed, Endurance, and Race-Day Performance 🏊‍♂️🚴‍♂️🏃‍♂️

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Ready to dominate the Sprint Triathlon? Our 16-Week High-Performance Training Plan is designed to help athletes of all levels maximize their performance, improve speed, and optimize race-day execution for age-group wins and top overall finishes.

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🏆 Achieve Sprint Triathlon Success with Elite Training

Whether you're preparing for draft-legal or non-draft sprint triathlons, this comprehensive plan is tailored to enhance your swim, bike, and run performance. Perfect for seasoned triathletes or first-time participants aiming for a breakthrough result. With strategic training and proven methods, this plan will guide you toward your race-day goals.

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💪 Structured Training for Proven Results

Start your journey with 4–6 weeks of base endurance training, setting a solid foundation for peak performance. From Week 1, high-intensity VO2 Max intervals will propel you toward faster swim times, stronger cycling, and quicker running. The plan focuses on improving technique, building strength, and increasing stamina to make sure you execute on race day.

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🔍 Track and Optimize with Data-Driven Insights

• Heart Rate-based Training ensures precision in every session, leading to significant performance gains.

• Use a Garmin device or power meter for advanced tracking of cycling and running metrics.

• Sync workouts with your devices to optimize efficiency and minimize errors.

 

🏃‍♂️ Build Speed, Strength, and Endurance

The 16-week plan evolves as you progress, moving from technique refinement to power and endurance development:

• ✅ VO2 Max & Anaerobic Threshold Training to improve race pace endurance

• ✅ Sprint Intervals & Track Workouts to enhance speed and explosiveness

• ✅ Brick Sessions to simulate race conditions and boost performance

 

🕑 Optimized Training Schedule & Recovery for Peak Performance

• ✅ Start with 5 hours per week of training

• ✅ Gradually increase to 7+ hours in base/prep phases

• ✅ Engage in a 4-week competitive build phase with intense race simulations

• ✅ Finish with a 2-week taper to ensure you're at your best on race day

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🎥 Expert Coaching & Video Support for Triathletes

Access exclusive videos with expert tips, including:

• 📌 Swim drills to improve technique and efficiency

• 📌 Bike/run intervals tailored to RPE, HR, or Power metrics

• 📌 Strength training routines specifically for triathletes

 

This 16-Week High-Performance Training Plan is the ultimate roadmap to Sprint Triathlon success. Whether you’re aiming for personal bests or top podium finishes, this plan is designed to optimize every aspect of your race preparation.

 

🚀 Start Training Today & Dominate Your Next Sprint Triathlon! 🏆

Training Plan Overview:

• Swim: 61 workouts, 29:10 hours

• Strength Training: 27 workouts, 22:30 hours

• Bike: 57 workouts, 58:01 hours

• Run: 45 workouts, 26:02 hours