The following program is designed for the triathlete who is ready to take his or her performance in a Sprint Distance Triathlon to the next level. Furthermore, he/she has competed in several triathlons, perhaps even a season of triathlons. Unlike the Beginner Sprint Distance Training Program listed on this site, the Intermediate Program will be a substantial increase in effort. Even though the over-all race will take between 45 - 60 minutes (depending on the distance) your effort will really resemble more of a sprint then that performed by a beginner. It also takes into consideration the following: 1) the triathlete can run at least 6 miles for a long run or has trained for and competed in 5K or 10K road races 2) the triathlete can swim 1500-2000 yards three times per week and 3) the triathlete can ride at least 15 - 25 miles 3-4 times per week on the bike.

Therefore, the aerobic range of this particular individual is 133-143. You will find a complete breakdown of Dr. Maffetone’s method of HR training on the Tri FAQ’s page. Now according to Dr. Maffetone, this should be fine for the run and the bicycle. However, some folks have a hard time sustaining that high a heart rate on the bike. So an adjustment downward may be necessary.

The heart rate monitor should be used as a means of keeping yourself in “aerobic” check. BE STRICT with yourself and stick to your aerobic levels. Do not let anyone else influence your training. If you have been training with a partner or are currently looking for one, explain to the individual what your goals are and make sure he/she will go along. 

When you read the swim workouts, you will notice that I did include yardage for stroke drills but did not specify the type of drill. I will leave that up to you.

***The main set of each workout is based on repetitive swims with very little rest between each. During the 12 Week Base Period, swim these relaxed. The idea is to build endurance while swimming aerobically, NOT fast. You will find your speed will begin to increase naturally. In order to stay aerobic, periodically check your heart rate throughout the set. The quickest way to do this is place your finger under your chin/neck, find your pulse and count the beats for a six second count and add a zero to the total. For example:

This reading is not as accurate as would be displayed on a heart rate monitor, however, I have attempted to wear a HR strap and monitor on a set of 100 freestyles (do not bother trying this, it is futile!) and found the finger-to-throat test is certainly accurate enough. Besides, it is all we swimmers have! Try to keep your heart rate between 140 – 160 beats per minute. For folks in their 40’s and up, try to keep your rate closer to 140, maybe even a bit less. For athletes in their late twenties to mid thirties, try to keep it closer to 150. And for those in their twenties and younger, 160 should be fine. The idea behind this method of training is to prepare your heart rate for the bike ride upon exiting the water during a race. The closer your heart rate is to your bike training rate, the better the outcome of your entire race. For example:

Let us say you are in your early 40’s and for eighteen weeks the bulk of your aerobic bike training was at an average heart rate of 125 bpm (beats per minute). Come race time, you exit the swim with a heart rate of 175 bpm. As you begin the bike ride, you are now a full 50 beats per minute above your bicycle training rate! Within a mile or two the ride, your heart rate will drop, but probably not the full 50 beats. More than likely, it will settle in at about 145-155 beats per minute or a 20-30 bpm recovery. Thus you will be riding the 25 mile/40k bike coarse with a heart rate some 20-30 beats higher than your training rate. And this will be the beginning of the end, for you will pay the price on the run. Now, if you were to exit the water in the same race with your heart rate closer to 140 or 150 beats per minute, and you recovered the same 20-30 bpm during the bike ride, your heart rate would settle in somewhere between 120 and 130 bpm – your normal bicycle training rate! This would only leave you better prepared for the run.

During the Speed/Quality Phase, work on descending your swims in each set and negative splitting your swims. 

Descend or Descending order – Used during a swim set made up of multiple swims with each swim in that set getting faster. On a set of ten 50’s, each 50 would get faster until you reach the tenth which should be the hardest effort.  In most cases, as in the case of a set of 10 x 50's.  You would want to descend 1 - 5 and 6 - 10.

Negative Split – when you swim the second half of a particular swim faster than the first half. For example, if you are swimming a 200 yard freestyle and the coach tells you to "negative split" the swim, he/she means to swim the second half or the second 100 yards of each 200 faster than the first.  And learn to build the speed. Do not simply swim the first half easy and sprint the second half regardless of the distance of the set you are swimming. Learn to build your effort gradually.

Your quality set is 5 x 100's all out on the 6 minutes. First, you want to try to build your effort with each lap of the 100 so you are finishing faster than you started. In a 25 yard pool, always swim the first 25 yards building up your effort so when you come off the first wall, you can begin to really push it. You will also want to attempt to descend the set of 100's so the each 100 gets faster. And your overall set (and your swims in each set) should be noticeably improve each week so that the your last workout of the final week of the quality phase was faster than the first. Do not simpley start out at a full sprint. You will risk injury, perhap