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12 week Beginner Sprint Triathlon Training Plan

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12 week Beginner Sprint Triathlon Training Plan


Derek Dalzell

All plans by this Coach


12 Weeks

Plan Description

This is a 12 week training plan geared towards first time sprint triathletes or beginner triathletes. The plan is written based on an effort scale.

100% is the athletes 1 hour maximum output. Most of the training days with this plan will be based around 50-60% effort which will help build fitness but not require a lot of extra recovery.

This plan is written assuming that the athlete understands how to swim at the basic level. All swim workouts focus on distance and effort, but not drills.

As the race/event gets closer, the duration and intensity of all three disciplines (swim/bike/run) will increase.

All of the running in this plan is structured in a way to accommodate all fitness levels (runners/walkers)

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:25:00 01:00:00
Bike x2
02:13:00 02:10:00
Swim x2
2,126m 1,829m
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
01:25:00 01:00:00
02:13:00 02:10:00
2,126m 1,829m
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Derek Dalzell

Dalzell Coaching

Time Trialing, Power Gains, FTP, Running form, Triathlon,

I offer a premium coaching service that is 100% customized to the individual. With plans being uploaded weekly, this gives me the ability to continuously analyze data and customize your next weeks plan based on the training load/peak we have targeted. Its 100% individualized and I work to create a training/life/work balance while still making you competitive

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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