LIFESTYLE INTERMEDIATE - 16 WK - Sprint Triathlon Training (Couch To Sprint Triathlon + Strength Training for the Intermediate Triathlete)

Train smarter.

Race faster.

Achieve your personal best!

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The Lifestyle Intermediate 16-Week Sprint Triathlon Training Plan is expertly designed for intermediate triathletes who can handle a higher training load and want to optimize their performance with structured, science-backed sessions.

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Training Overview:

🏋️ Strength Training – 24 sessions | 13:45:00 hr
🏊 Swim – 48 sessions | 11:42:00 hr
🚴 Bike – 46 sessions | 35:32:00 hr
🏃 Run – 32 sessions | 15:00 hr

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Why This Plan Delivers Results:

✅ Heart Rate-Based Training – Maximize efficiency with structured heart rate % sessions (Garmin or similar device recommended).
✅ Smart Auto-Sync Sessions – Seamlessly integrate your training with your device for real-time guidance.
✅ Strategic 3/1 Periodization – Follow a proven 3-week build, 1-week recovery cycle to enhance endurance, strength, and speed.
✅ Progressive Training Approach – Start at 3.5 hours per week and peak at just under 5 hours for maximum results.

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What You’ll Master:

🏊 Swim Faster & More Efficiently – Improve stroke technique with instructional video drills and VO2 max swim intervals.
🚴 Ride Stronger – Structured bike sessions based on RPE/heart rate zones to build power and endurance.
🏃 Run with Precision – RPE/heart rate-guided run/walk sessions designed to push your limits safely.
💪 Strength Training for Triathletes – Expert-designed strength sessions with video demonstrations to enhance power and prevent injury.
🔥 Race-Ready Preparation – Includes brick sessions, anaerobic threshold training, and a taper week to ensure peak performance on race day.

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Train Smarter. Push Harder. Dominate Your Sprint Triathlon!

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Start your journey today and reach your full potential. 🚀