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12‑Week Sprint Triathlon Plan (Free PDF) + How PaceTri Personalizes It with AI

Proven 12‑week sprint tri plan with weekly structure, sample week, and how AI adapts it to your fitness.

Who This Plan Is For

Beginners preparing for their first sprint triathlon, time‑crunched athletes training 5–7 hours/week, or returning athletes who want a structured reset. If you can comfortably swim 200–400m, bike 30–45 minutes, and run 20–30 minutes, this plan will progress you safely to race day.

12‑Week Structure at a Glance

  • Weeks 1–4 (Base): Build aerobic capacity and movement economy; technique‑first swimming, easy endurance, light form work.
  • Weeks 5–8 (Build): Add controlled intensity (threshold/tempo), introduce bricks, extend long sessions.
  • Weeks 9–10 (Peak): Sharpen with race‑specific efforts, pace rehearsal, and nutrition practice.
  • Week 11 (Taper): Reduce volume 30–40%, maintain intensity; arrive fresh.
  • Week 12 (Race): Short tune‑ups, logistics, and confident execution.

Sample Balanced Week

  • Mon – Rest or Mobility (20–30 min mobility + light core)
  • Tue – Bike Intervals: 45–60 min with 3–6×3–5' at Z3–Z4, easy between
  • Wed – Swim Technique: 1,200–1,600m drills (catch, rotation, sighting) + easy pull
  • Thu – Run Tempo: 35–50 min with 2–3×6–10' at Z3, form focus
  • Fri – Easy Day: 30–40 min easy swim or jog; strides optional
  • Sat – Brick: Bike 60–80 min Z2 → Run 10–20 min off the bike (easy to steady)
  • Sun – Long Endurance: 60–90 min bike or 40–60 min run Z2 (alternate weekly)

How PaceTri Personalizes This Plan

The structure above works—but the best results come from tailoring details to you. PaceTri uses your assessment to adjust:

  • Training Zones: Sets intensities by your threshold/HR zones so ‘easy’ and ‘hard’ are truly right for you.
  • Discipline Levels: Balances swim/bike/run based on your relative strengths and limiters.
  • Weekly Schedule: Places key sessions on days you can actually train; auto‑balances stress and recovery.
  • Progression: Progresses volume and intensity at the right rate for your background and timeline.
  • Recovery: Inserts cutbacks and recovery prompts when training load or feedback suggests you need it.