NOVICE Sprint Triathlon. HR, Feel, Power or Pace. 20 Week. Saturday Race. Re-usable.

Average Weekly Training Hours 04:39
Training Load By Week
Average Weekly Training Hours 04:39
Training Load By Week

Designed for Novice age group triathletes, this plan will gradually build your speed, endurance and confidence 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, 2 runs and a strength workout. There's a rest day each week and an easier period every fourth week, to help your body recover. Minimal requirements are that you can swim 800 metres with rests, ride for 36 minutes and run 22 minutes, not on the same day.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)


Please visit or email the author:


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


- All our Advanced Sprint Triathlon plans 

- All our Intermediate Sprint Triathlon plans

- All our Novice Sprint Triathlon plans 

- Browse our 130+ plans for all triathlon distances. 


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). Don't worry about the training zones too much this week, just focus on doing the distances if you can.

Warm Up 
3x100 as (50DRILL*/50PULL) in Zone 2 +30secs rests 

3x100 as (75FC in Zone 3/25BREAST in Zone 2) +30secs rests 

Warm Down 
200 as (50KICK/50FC) all in Zone 2

Sample Day 2
Aerobic Endurance Run

A nice easy run in Zone 2. This shouldn't feel too hard - you should be able to maintain a conversation. Feel free to adopt a run/walk strategy to keep your intensity 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 in the "duration" - it really doesn't matter. Do them in your own time.

Warm Up:

100 as (50FC/50BREAST) in Zone 2 +30secs rest.

4x25 half-length sprints as (12.5FC hard/12.5FC easy) +15secs rests.


4x100 alternating (50DRILL* in Zone 2/50FC in Zone 4) +30secs rests 

Warm Down 
200 alternating (25BACK/25FC) 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. Don't worry too much about your exact intensity during the Main Set, at this stage. Just make sure the efforts feel fairly hard.

Warm Up:
10mins in Zone 2.

Main Set:
3x4mins in Zone 4 +2mins recoveries in 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. The session is broken up, just to make it a little more interesting. Don't stress about being exact with the training zones at this stage. However, you should be able to maintain a conversation throughout if you had to.

Warm Up:
5mins in Zone 2.

10, 8, 6 mins all at the top end of your Zone 2, with 60secs rests in low Zone 2.

Warm Down
5mins in low Zone 2

Sample Day 7
Zone 2 Run With 2x4mins at Threshold

This workout is designed to increase your threshold run speed (which is very close to sprint triathlon race pace). We'll progress these workouts each week. 

Warm Up
6mins in Zone 2. 

2x4mins in Zone 4 +60secs rest (walk/jog).

Warm Down
5mins 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