FREE Sprint Plan
Beginner Sprint Triathlon Training Plan
This FREE plan will help you to finish your first sprint event in a respectable time.
You can use it direct from the outline table below, download a detailed PDF to the right or scroll down if you have a smart watch (Garmin etc) to get FREE access to the interactive Training Peaks version.
Before you begin you should be fit and healthy, comfortably able to swim and run for 30 minutes, cycle for 45 minutes, and complete at least 3 hours of aerobic exercise over a week.
The weekly training volume starts at 4 hours in Week 1 and peaks at 7 hours in Week 5.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| Wk 1 | Run & Swim | Bike | Run & Swim | Bike | Long Run 8K | Bike 1hr | Swim 40min |
| WK2 | Rest Day | Run & Bike | Swim | Bike | Long Run 10K | BRICK 30K | C-Race |
| WK3 | Run & Swim | Bike | Run & Swim | Bike | Long Run 10K | BRICK 30K | Swim 40min |
| WK4 | Rest Day | Run & Bike | Swim | Bike | BRICK | Rest Day | B-Race |
| WK5 | Run | Bike | Swim | Run & Bike | Rest Day | BRICK 30K | Swim & Run |
| WK6 | Run | Bike | Swim | Run & Bike | Rest Day | RACE DAY |
Get Started Today
Get an interactive version of your plan - FREE on Training Peaks Using the code: iTriSprint100
GET STARTED
This DIY plan will get you safely to the start of your first event.
For less than the price of a weekly take-away you could have a professional coach in your corner, pushing and motivating you.
Why not take advantage of a free consultation with us by clicking the button to get in touch or take a look here for more
YOUR BEST HAS YET TO COME!
Our goal is to make you the best you can be at your next event.
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