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Training plans

Triathlon

Sprint Triathlon

Build the confidence to race your first swim, bike, and run

Your starting line

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

The road to race day

Build the fitness your race demands.

  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

A week in kovaa

See how a Sprint Triathlon week comes together.

See the key work, supporting sessions, and recovery that move you through this phase.

kovaa Today screen showing the athlete's current workout and training week

Today

Know the work that matters now.

kovaa plan screen showing a complete week of structured training

The week

See how every session fits.

kovaa workout screen showing effort targets, intervals, and recovery

The workout

Take every target into the session.

Two runners overlooking the coast after a training session

Train for your Sprint Triathlon.

Tell us your race date, what training you have done lately, and which days work. We’ll help map out the weeks from here.

Coming soon to theApp Store