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Calcimator

Sprint Triathlon Training Plan Calculator

Weekly training hours by discipline for sprint distance (750m swim, 20km bike, 5km run) with periodization phases.

Inputs

Results

Total training hours/week

4.08

Swim hours/week1.35
Bike hours/week1.47
Run hours/week1.26
Total sessions/week7
Rest days/week1
Long swim (min)36
Long bike (min)44
Long run (min)34
Training phase1
How to Use This Calculator
  1. Enter the number of Weeks Until Race.
  2. Set your Weekly Hours Available for training across all three disciplines.
  3. Select your Fitness Level (Beginner, Intermediate, or Advanced).
  4. Choose your Weakest Discipline to allocate extra training time there.
  5. Review weekly swim, bike, and run hours, total sessions, rest days, and long session durations.

How the result changes with Weekly hours available

Weekly hours availableTotal training hours/week
3.42.31
9.46.39
1711.56
2315.64

What each input means

Weeks until race
Number of weeks remaining until your sprint triathlon race day.
Weekly hours available
Total hours per week you can dedicate to training across all three disciplines.
Fitness Level
Your current triathlon fitness level.
Weakest Discipline
Extra training time is allocated to your weakest discipline.

What each result means

Total training hours/week
Recommended total training hours this week after periodization adjustments.
Swim hours/week
Hours to spend swimming per week.
Bike hours/week
Hours to spend cycling per week.
Run hours/week
Hours to spend running per week.
Total sessions/week
Recommended number of training sessions across all disciplines.
Rest days/week
Recommended complete rest days per week.
Long swim (min)
Duration of your longest swim session this week.
Long bike (min)
Duration of your longest bike session this week.
Long run (min)
Duration of your longest run session this week.
Training phase
1 = Base, 2 = Build, 3 = Peak, 4 = Taper.

How this is calculated

Worked example, using the default values

  1. Identify Input Parameters
    4 parameters
    Weeks until race = 12, Weekly hours available = 6, Fitness Level = 1, Weakest Discipline = 1 = 4 input(s) provided
  2. Calculate Total training hours/week
    Total training hours/week = weeklyHoursAvailable * volumeMultiplier * fitnessMultiplier
    4.08 = 4.08
  3. Calculate Swim hours/week
    Swim hours/week = effectiveHours * splits.swim
    1.35 = 1.35
  4. Calculate Bike hours/week
    Bike hours/week = effectiveHours * splits.bike
    1.47 = 1.47

Engine last updated .

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