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Training plans

Triathlon

Sprint Triathlon

Your entry into multisport racing

Plan details

Starting point
Able to swim 200 metres continuously, ride 45 minutes, and run or run-walk for 30 minutes
Duration
10 weeks
Weekly time
About 5-8 hours
Weekly rhythm
5-6 sessions

The progression

Four phases. One steady build.

  1. 01

    Weeks 1-3

    Foundation

    Build Base Fitness

  2. 02

    Weeks 4-7

    Development

    Add Intensity

  3. 03

    Weeks 8-9

    Integration

    Brick Workouts

  4. 04

    Week 10

    Taper & Race

    Race Execution

Sample sessions

Inside a training week.

A representative week of training, recovery, and rhythm.

Foundation

A multisport rhythm

Not a complete week
MON

Rest day

Recover and make room for the next session

TUE

Technique and feel

Build calm confidence in the water

1,500 m swimSwim
WED

Rest day

Recover and make room for the next session

THU

Easy run

Build run comfort without stacking intensity

30 min easyRun
FRI

Easy endurance ride

Create an aerobic base on the bike

60 min bikeBike
SAT

Bike into run

Learn the handoff between sports

35 min bike + 10 min runBrick
SUN

Easy technique swim

Finish the week with relaxed water time

1,200 m techniqueSwim
Two runners overlooking the coast after a training session

Your Sprint Triathlon plan starts here.

Train with a clear path from your first session to race day.

Coming soon to theApp Store