Plan Goal
Build to a confident, efficient sprint triathlon using power as the north star: frequent skills work, short quality doses, smart bricks, and tidy deloads—maximising speed without frying the legs.
 
Perfect For
✅ Newer or returning triathletes who want clear, bite-size progress.
✅ 2–3 swims, 2–3 bikes, 2–3 runs/week (with 1 light brick most weeks).
✅ Happy to prioritise skills: transitions, mounts/dismounts, cornering, open-water basics.
✅ Life-first athletes—training flexes when sleep/stress says so.
Recommended Add-Ons
✅ Strength 2×/wk (20–30 min: hinges, squats, pushes, pulls).
✅ Mobility “little and often” (5–10 min on easy days).
✅ Short cadence/technique primers (strides, spin-ups, 25s fast in the pool).
✅ Practice race-day logistics (set-up, kit run-through, nutrition sip-tests).
 
When to Use It
Your beginner or improver sprint build towards a B- or A-race. Includes a deload every 4th week, progressive bricks for confidence, and a short, sharp taper.
 
What You’ll Finish With
Cleaner skills, smoother pacing, quicker transitions, and the confidence to push without blowing up—plus a race-morning routine you can trust.
 
SPC Note – Bike Workouts and Power Guidance
All SPC triathlon plans deliver bike workouts in power format for precision and consistency.
If you don’t train with a power meter or smart trainer, you can easily switch your view to RPE (Rate of Perceived Exertion) inside TrainingPeaks.
This doesn’t change the intent of the session — it just adjusts how you measure the effort.
👉 How to switch:
In TrainingPeaks, open the workout → click “View in Classic” or “Workout Builder” → use the “Target Type” dropdown to change from Power to RPE.
The session intent and timing will remain identical — only the measurement method changes.