Training Plan
6 Week Sprint Distance (6 Weeks)

Intermediate Sprint distance training plan

 

Only $20.00

Sample Week of Training

Swim - 20x 100m

No warm up here, just like a race.

20x 100m with 15sec rest between each set. Aim to swim at or above race effort.

Planned: 2.0 km

Bike - 3x 12min Sweet Spot

Warm Up
10min easy

Main Set:
3x 10min medium effort with 5min easy

Cool down:
5min easy

Planned: 1:00:00

Run - T-9 Run Session

Warm Up
10min easy

Main Set:
10x (400m hard, 400m easy)

Cool down:
10min easy

Swim - RC Four

Warm Up
400m
2x 100 of 50m fist, 50m free
2x 50m of 25m doggy paddle, 25m free
100m
2x 50m of 25m MAD, 25m easy

Main Set:
3x 200m pull with 25sec rest, 2x 50m moderate with 25sec rest)

Cool down:
200m choice

Planned: 2.6 mi

Bike - LH Mix

Warm Up:
10min easy

Main Set:
2x (10min medium effort, 5min easy)
2x (4min MAD, 5min moderate)

Cool Down
5min easy

Planned: 1:03:00

Bike - Happy ending

Warm Up:
10min easy

Main Set:
80min moderate effort
3x (5min medium effort, 5min easy)

Planned: 2:00:00

Run - Moderate, Medium, Mad, Easy

Fast Transition
5min moderate effort
5min medium effort
5min mad effort
5min easy

Planned: 20:00

Run - T-10 Run Session

Warm Up
10min easy

Main Set:
3x (3min mad, 2min easy)
4x (2min mad, 2min easy)

Cool down:
10min easy

Planned: 51:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Other Sprint Distance Plans

Plan Name Level # Weeks Price  
12 Week Sprint Distance Intermediate 12 weeks $30.00 PreviewBuy
8 Week Sprint Distance Intermediate 8 weeks $25.00 PreviewBuy