Garmin 12-Week Sprint Triathlon Training Programme - Intermediate

Quick guide from the manual

This 12-week training programme is designed for intermediate athletes with at least two years of experience in sprint or Olympic distance triathlons. The plan requires 5-6 hours of training per week and is intended to be used with a Garmin multisport GPS device. The schedule is flexible; you can move sessions to fit your lifestyle, but avoid scheduling too many high-intensity sessions back-to-back. Consistency is the primary driver of improvement.

Intensity Guideline

Training is divided into five heart rate zones:

• Zone 1 (Easy): 50-60% of max HR. Basis of all endurance training.
• Zone 2 (Steady): 60-70% of max HR. Conversational pace, near race pace.
• Zone 3 (Tempo): 70-80% of max HR. Used in repetitions; conversation is difficult.
• Zone 4 (Hard): 80-90% of max HR. Increases oxygen and lactic acid processing.
• Zone 5 (Max): 90-100% of max HR. Short bursts (1-8 mins) for power and VO2 max.

Technical Terms

Understanding these terms is essential for following the workout sessions:

• Brick: A session combining two disciplines (e.g., bike followed immediately by a run).
• Fartlek: Mixing speed/intensity without stopping.
• RPM: Revolutions Per Minute (cadence) for cycling or running.
• Turbo: Indoor bike trainer.
• TT: Time Trial (best effort against the clock).
• Catch: The phase in swimming where you grab water with your palm and forearm.

Training Phases

The programme is divided into three phases:

• Phase One (Weeks 1-2): Establishing base fitness and endurance.
• Phase Two (Weeks 3-8): Progressing specific endurance and race-specific intensity.
• Phase Three (Weeks 9-12): Race-specific preparation, focusing on pacing and shorter, high-intensity efforts.

Maintenance and Preparation

As you approach your race, ensure your equipment is serviced. In the final weeks, focus on race-day logistics, such as organizing your kit, practicing transitions, and visualizing your race performance. Always prioritize recovery, nutrition, and hydration during and after sessions.