Run 25:00 (w/
6- 8 striders)
Low Intensity
Bike 60:00
Low Intensity
Swim 1000yd
Low Intensity

Strength
OFF
Run 15:00
Low Intensity
Bike 45:00
Moderate
Intensity
Swim 1000yd
Low Intensity

Strength
Welcome to Wiles Chiropractic.com
 
DAY1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
WEEK 1
 Swim 1000yd
Low Intensity

Strength
 Bike 45:00
Moderate
Intensity
 Run 15:00
Low Intensity
 OFF
 Swim 1000yd
Low Intensity

Strength
 Bike 60:00
Low Intensity
 Run 25:00 (w/
6- 8 striders)
Low Intensity
WEEK 2
 Swim 1200yd
Low Intensity

Strength
 Bike 55:00
Moderate
Intensity
 Run 20:00
Low Intensity
 OFF
 Swim 1200yd
Low Intensity

Strength
 Bike 65:00
Low Intensity
 Run 30:00 (w/
6- 8 striders)
Low Intensity
WEEK 3
 Swim 1400yd
(Main Set:
5*200)

Strength
 Bike 60:00
Moderate
Intensity
 Run 25:00
Low Intensity
 OFF
 Swim 1400yd
Low Intensity

Strength
 Bike 70:00
Low Intensity
 Run 35:00
(Main Set:
3*1 Mile) w/
4min recovery
WEEK 4
 Swim 1000yd
Low Intensity

Strength
 Bike 45:00
Moderate
Intensity
 Run 15:00
Low Intensity
 OFF
 Swim 1000yd
Low Intensity

Strength
 BRICK:
Bike 45:00
Run 10:00
 Run 25:00 (w/
6- 8 striders)
Low Intensity
WEEK 5
 Swim 1200yd
Low Intensity

Strength
 Bike 55:00
Moderate
Intensity
 Run 20:00
Low Intensity
 OFF
 Swim 1200yd
Low Intensity

Strength
 Bike 65:00
Low Intensity
 Run 30:00 (w/
6- 8 striders)
Low Intensity
WEEK 6
 Swim 1400yd
Low Intensity

Strength
 Bike 65:00
Moderate
Intensity
 Run 25:00
Low Intensity
 OFF
 Swim 1400yd
Low Intensity

Strength
 BRICK:
Bike 55:00
Run 15:00
 Run 35:00 (w/
6- 8 striders)
Low Intensity
WEEK 7
 Swim 1600yd
(Main Set:
9*100)

Strength
 Bike 50:00
Moderate
Intensity
 Run 30:00
Low Intensity
 OFF
 Swim 1600yd
Low Intensity

Strength
 Bike 75:00
Low Intensity
 Run 40:00
(Main Set:
5*1000m w/
3min recovery
WEEK 8
 Swim 1000yd
Low Intensity

Strength
 Bike 45:00
Moderate
Intensity
 Run 35:00
Low Intensity
 OFF
 Swim 1000yd
Low Intensity

Strength
 BRICK:
Bike 60:00
Run 20:00
 Run 25:00 (w/
6- 8 striders)
Low Intensity
WEEK 9
 Swim 1400yd
Low Intensity

Strength
 Bike 70:00
Moderate
Intensity
 Run 40:00
Low Intensity
 OFF
 Swim 1400yd
Low Intensity

Strength
 Bike 80:00
Low Intensity
 Run 45:00 (w/
6- 8 striders)
Low Intensity
WEEK 10
 Swim 1600yd
Low Intensity

Strength
 Bike 80:00
Moderate
Intensity
 Run 20:00
Low Intensity
 OFF
 Swim 1600yd
Low Intensity

Strength
 Bike 90:00
Low Intensity
 Run 50:00
(6*800m w/
2min recovery)

Key Run
WEEK 11
 (Main set:
16*50)

Strength
 Bike 50:00
Moderate
Intensity
 Run 25:00
Low Intensity
 OFF
 Swim 1200yd
Low Intensity

Strength
 BRICK
Bike 15:00
Run 10:00.
5min rest
Bike 15:00
Run 10:00
5min rest
Bike 15:00
Run 10:00
Bike 15:00
Run 10:00
 Run 30:00 (w/
6- 8 striders)
Low Intensity
WEEK 12
 Swim 1000yd
Low Intensity

Strength
 Bike 40:00
Moderate
Intensity
 Run 25:00
Low Intensity
 OFF
 Swim 1000yd
(Main Set:
10-15 * 25yd
sprint)

Low Intensity
 OFF
Course
Inspection
Equipment
Preparation
 RACE
SWIM
KEY SWIM
BIKE
RUN
KEY RUN
BRICK
RECOVERY WEEK (4,8,12)
12 Week Sprint Triathlon Program
Terminology
Strength: total body resistance training, 2 sets of 15 reps, maintain proper form. Strength to follow swim, never before.

Brick: Bike/Run combination workout

Striders: 100m accelerations, preferably on grass and slight decline.

Intensity: Most appropriately determined from physiological data and related to heart rate. Use of "age-predicted" maximum heart rates are
not completely accurate but could serve as a crude indicator. As such, "low" intensity would represent less than 65% of heart rate maximum
(HRM). "Moderate" intensity, accordingly, would fall somewhere in the 65-85% HRM range, whereas "high" intensity would be 85-100% of
HRM. Training with a heart rate monitor is highly recommended.