12 week Beginner Sprint Triathlon Training Plan

Average Weekly Training Hours 03:38
Training Load By Week
Average Weekly Training Hours 03:38
Training Load By Week

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)

Sample Day 1
0:35:00
on bike for 30-40 minutes

Sample Day 2
457m
in the pool for 300-600 yards

Sample Day 4
0:25:00
25 min run/walk

Sample Day 6
1:00:00
1 hour freedom ride. purpose is to get time riding

Sample Day 7
0:30:00
30 minute easy run/walk

Sample Day 9
457m
500 yards with a longer set

Sample Day 10
0:35:00
35 minutes relaxed run/walk

Derek Dalzell
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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