Triathlon plan
Sprint Triathlon
Your entry into multisport racing
The progression
A clear path toward your goal.
A ten-week triathlon progression that brings swim, bike, and run together in a rhythm that suits your starting point and race goal.
- 01Weeks 1-3Phase 1
Foundation
Build Base Fitness
- 02Weeks 4-7Phase 2
Development
Add Intensity
- 03Weeks 8-9Phase 3
Integration
Brick Workouts
- 04Week 10Phase 4
Taper & Race
Race Execution
A week in view
A week that works with your life.
Early weeks make room for all three disciplines without asking too much from any one of them.
Foundation
A multisport rhythm
Technique and feel
Build calm confidence in the water
Easy endurance ride
Create an aerobic base on the bike
Bike into run
Learn the handoff between sports
How kovaa works
A plan you can actually keep.
A week that starts with your reality
Set the days you can train, then see a weekly rhythm that makes room for the key work, easier days, and recovery that supports it.
Move a session without guessing what breaks
When your week shifts, reschedule with the training block still in view—so a missed Tuesday does not become a lost week.
The right detail for today’s work
Open a session and see its focus, structure, and place in the week before you start—not a dashboard full of data you do not need.
Make Sprint Triathlon your next block.
See what to do today, keep the rest of the week in view, and make changes without losing the thread of your training.
Coming soon to theApp Store