NOVICE Sprint Triathlon. HR, Feel, Power or Pace. 6 Week. Saturday Race. Re-usable.

Average Weekly Training Hours 04:00
Training Load By Week
Average Weekly Training Hours 04:00
Training Load By Week

Designed for Novice age group triathletes, this plan will quickly build your speed, endurance and race readiness for your target Sprint distance triathlon event.

"First of all a big thank you. I followed your novice sprint triathlon training plan and I beat my record by seven minutes!" Valentino Oriolo, May 2014.


• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate other races into your plan


You can start this plan any Monday or simply set it to end on race day. This version is for people who's target race is a Saturday. There are normally seven workouts per week, consisting of 2 swims, 2 cycles, runs and a strength workout. There's a rest day each week and a race taper period in the final week. Minimal requirements are that you can swim 800 metres with rests, ride for 45 minutes and run 28 minutes, not on the same day.

• Screenshot of the first 2 weeks (JPG)


Please visit or email the author:


Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography


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Sample Day 1
Pool Swim

These swims will start with short efforts and rest periods. The distances will progress over time. There are swim drills to follow (see paper click icon). 

Warm Up:
100FC in Zone 2 +30secs rest,
100 in Zone 2 as (50DRILL*, 50PULL) +30secs rest,
100FC in Zone 2, breathe every 3 strokes +30secs rest.

Main Set:
100FC in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest.
100PULL in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest.

Warm Down:
50BACK in Zone 2 +20secs rest,
50BREAST in Zone 2.

Sample Day 2
Zone 2 Run with Short Threshold Sections

These run sessions include a few efforts at your approximate 10km race pace. They will progress over time.

Warm Up: 
7mins jog or jog/walk in Zone 2.
3mins alternating (30secs gradually accelerating to around Zone 4, then 30secs easy jog/walk in Zone 2)

2x3mins in Zone 4 +2mins jog/walk recoveries

Warm Down: 
5mins easy jog/walk in Zone 2

Sample Day 3
Pool Swim

Don't worry if these swim workouts take you more or less time than we've suggested - it doesn't matter.

Warm Up:
100PULL in Zone 2 +30secs rest,
50PULL in Zone 2 +15secs rest,
50DRILL* in Zone 2 +25secs rest.

Main Set:
50FC in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest.
100PULL in Zone 3 +30secs rest.

Warm Down:
50FC DRILL in Zone 2 +20secs rest,
50FC in Zone 2 +20secs rest,
50KICK in Zone 2 +20secs rest,
50BACK in Zone 2.

Sample Day 3
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Sample Day 4
Cycle Speed Session

These bike sessions are relatively short and sharp, so they're ideal for a mid-week indoor trainer workout. 

Warm Up:
10mins easy cycling in Zone 2

5x3mins efforts in Zone 3 to Zone 4 (+2mins recoveries in Zone 1 or Zone 2)

Warm Down:
5mins in Zone 2

Sample Day 6
Aerobic Endurance Bike Workout

This is an aerobic endurance workout, so it's not supposed to feel hard. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel. This increases your endurance.

Warm Up:
10mins in Zone 2.

3x10mins at the top end of your Zone 2, with 60secs rests in Zone 1 to low Zone 2

Warm Down
5mins in low Zone 2

Sample Day 7
Aerobic Endurance Run

Run in Zone 2, nice and easy. Use a run/walk strategy if you need to - keep your intensity in Zone 2.

Phil Mosley
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

For help finding your plan, email me: or visit