10 weeks
Advanced Sprint Program - 10 Weeks
Advanced Sprint triathlon training plan: 10 weeks, 6 to 10 hours a week, building up to a 2h ride and a 1h10 run. 750 m swim, 20 km bike, 5 km run.
Advanced Sprint plan at a glance
10 weeks · 6-10 h/week · 7-9 sessions
Speed, fast starts and transitions rehearsed in every brick. The plan starts from a 1.2 km swim, a 1h30 ride and a 50 min run, and builds to 2 km, 2h and 1h10.
How this Sprint plan is built
A short, intense effort: pace stays high from start to finish and transitions weigh heavily on the final time.
Long session progression
The long ride grows from 1h30 to 2h and the longest run from 50 min to 1h10, step by step.
Lighter weeks
One week in 4, volume drops by about a third to absorb the previous weeks of work.
Bricks
From week 5, one bike-run brick a week, up to 1h + 20 min.
Intensity
3 quality sessions a week in the build phase; everything else is endurance (Z1-Z2).
Prerequisites and Required Level
To follow this advanced Sprint plan from week one:
Swim 1.2 km without stopping
Ride 1h30 at endurance pace
Run 50 min continuously
Have 6 to 10 hours a week available
Multiple triathlons completed
Recent physiological tests (FTP, vVO2max)
Detailed Training Phases
10 weeks in four phases. Durations are those of the longest sessions at the start and end of each phase.
Base Phase
Weeks 1-4
Swim technique and consistency in all three sports
Objectives:
- Continuous swim: 1.2 km → 1.3 km
- Long ride: 1h30 → 1h30
- Longest run: 50 min → 50 min
Key workouts:
- •2 technique or pace session(s) a week, the rest in Z2
- •Swim: 6 x 100 m at threshold pace (CSS), 15 s rest
Build Phase
Weeks 5-7
Build threshold speed and learn to link bike and run
Objectives:
- Continuous swim: 1.3 km → 1.7 km
- Long ride: 1h30 → 1h40
- Longest run: 50 min → 1h
Key workouts:
- •Swim : 12 x 100 m at threshold pace (CSS), 15 s rest
- •Bike : 6 x 4 min in Z4, 2 min easy
- •Run : 8 x 400 m at 5K pace, 90 s jog
- •Brick : 40 min + 15 min
Race-Specific Phase
Weeks 8-9
Rehearse fast starts, transitions and 5K pace off the bike
Objectives:
- Continuous swim: 1.7 km → 2 km
- Long ride: 1h40 → 2h
- Longest run: 1h → 1h10
Key workouts:
- •Swim : 8 x 50 m fast start + 400 m at race pace
- •Bike : 6 x 2 min in Z5 then 10 min at race pace
- •Run : off the bike, 3 x 1 km at race pace
- •Brick : 1h + 20 min
Taper Phase
Week 10
Keep some speed on low volume to arrive fresh
Objectives:
- Long ride cut to 1h30
- Longest run: 50 min
- Last hard session 3 to 4 days before the race
Key workouts:
- •Short reminders: 6 x 2 min in Z5 then 10 min at race pace at half volume
- •Open water swim if possible
Detailed Sample Week
Week 6 of 10, in the middle of the build phase: 7 to 9 sessions. Sessions can move to another day, but keep an easy day after the hardest one.
Training zones:
Key Program Workouts
The sessions not to miss, in their advanced version for a Sprint.
Swimming
Threshold (build)
1x/week12 x 100 m at threshold pace (CSS), 15 s rest
Builds the continuous swim towards 2 km
Race pace (specific)
1x/week8 x 50 m fast start + 400 m at race pace
Locks in race pace
Cycling
Long ride
1x/weekUp to 2h in Z2
Endurance and fuelling practice
Intensity
1x/week6 x 4 min in Z4, 2 min easy → 6 x 2 min in Z5 then 10 min at race pace
Hold race pace on the bike
Running
Long run
1x/weekUp to 1h10 in Z2
Running endurance
Quality
1x/week8 x 400 m at 5K pace, 90 s jog → off the bike, 3 x 1 km at race pace
Race pace on tired legs
Brick
Bike then run
1x/week from week 51h + 20 min at peak
Gets the legs used to running off the bike
Races at this distance
To be ready on race day, start this 10-week plan on the date shown under each race.
Triathlon de Mimizan
Mimizan, France — 16 May 2027
Plan start: 7 March 2027
Ch'TriMan Gravelines
Gravelines, France — 26 June 2027
Plan start: 17 April 2027
Triathlon de La Baule
La Baule, France — 20 September 2026 (past, next date not announced)
Triathlon de Bordeaux Métropole
Bordeaux, France — 5 September 2026 (past, next date not announced)
Triathlon de Dunkerque
Dunkerque, France — 31 May 2026 (past, next date not announced)
Technique in pictures
Nutrition for a Sprint
A Sprint takes under 1h10 at this level: needs change with the length of the effort.
Sessions under an hour
Water is enough for most sessions of the plan. Eat a carbohydrate-rich meal 2 to 3 hours before hard sessions.
Race day
A 1 to 2 hour race: your usual breakfast 2 to 3 hours before the start, one bottle on the bike. A gel only helps if you will be out longer than 1h15.
Recovery
After interval sessions, combine carbohydrate and protein within the hour so you are ready for the next session.
Equipment for a Sprint
Essentials first; the rest can wait for a second race.
Swim
Essential
- Goggles and cap
- Tri suit so you never change
Optional
- ○Wetsuit if the water is cold
Bike
Essential
- Any bike in good working order and a helmet
Optional
- ○Clipless shoes
Transitions
Essential
- Elastic laces
- Race number belt
Optional
- ○Shoes left clipped on the bike
Common Mistakes to Avoid
The most frequent mistakes on a Sprint at advanced level.
Starting the swim too fast
Solution: The first 200 m set up the rest: practise fast starts followed by a pace you can hold.
Losing time in transitions
Solution: In a Sprint, one minute in transition is a lot. Rehearse T1 and T2 during bricks.
Adding intensity when fitness is good
Solution: Progress comes from consistency: keep the planned number of quality sessions.
Frequently Asked Questions
This plan lasts 10 weeks: base in weeks 1-4, build in 5-7, race-specific work in 8-9 and taper in 10. It takes 6 to 10 hours a week over 7 to 9 sessions.
At the peak of the race-specific phase: a 2 km continuous swim, a 2h ride, a 1h10 run and a brick of 1h on the bike followed by 20 min of running.
In an average 8-hour week: about 1.5 h of swimming, 3.5 h of cycling and 3 h of running. For a Sprint, cycling takes the biggest share because it is the longest leg of the race (750 m swim, 20 km bike, 5 km run).
3 quality sessions a week, never on consecutive days, and a lighter week every 4 weeks. In the race-specific phase, the key sessions become: 6 x 2 min in Z5 then 10 min at race pace and off the bike, 3 x 1 km at race pace.
Pick the plan up at the current week without making up lost sessions. The plan has a lighter week every 4 weeks: if you missed more than 10 days, repeat the last completed week before moving on.
As a guide: 1h30-2h for a first Sprint, 1h10-1h30 at intermediate level, under 1h10 for the fastest. A short, intense effort: pace stays high from start to finish and transitions weigh heavily on the final time.
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