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Sprint/Olympic 5150 Distance BEGINNER Triathlon Base Build Plan (CYCLING PWR)

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Sprint/Olympic 5150 Distance BEGINNER Triathlon Base Build Plan (CYCLING PWR)


Pinnacle Multisport

All plans by this Coach


8 Weeks

Plan Description

This 8-week plan is specially designed for the beginner or intermediate triathlete, regardless of age, who has is looking to get into triathlons and has a goal to enjoy and be proficient.

You should be able to swim 100m, bike 30mins and run 20mins before starting.

The plan is a build plan with the first 4 weeks geared to sprint distance and the last 4 weeks to increase fitness if you are working towards the Olympic distance. As many use power meters or have smart trainers, the cycling workouts are such that they can be exported and used with a trainer.

Self-testing is included to help gauge progress toward a respectable placing in the race. General Guidance -We recommend you visit your GP before you start any training plan -If you are not sure if any session is suitable for your level of fitness or health, any activity doesn’t feel right or you feel unwell, stop and seek professional advice. -

These sessions are aimed at regular gym users or those with some level of fitness already and aim to build on your fitness and speed, putting the elements together ready for your event -Enjoy the sessions, build up slowly and have fun!

By the end of the 8 weeks you will have excellent base fitness and be ready to move on to the Olympic/5150 race specific plan else will be sufficiently fit to race a sprint distance and gain the much needed experience

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:26:00 01:45:00
Swim x3
02:01:00 01:00:00
Run x3
02:00:00 01:30:00
Day Off x1
—— ——
Strength x1
00:13:00 00:15:00
Workouts Per Week Weekly Average Longest Workout
03:26:00 01:45:00
02:01:00 01:00:00
02:00:00 01:30:00
Day Off
—— ——
00:13:00 00:15:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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