9 week Beginner Sprint Triathlon Training Plan

Average Weekly Training Hours 05:31
Training Load By Week
Average Weekly Training Hours 05:31
Training Load By Week

This 9 week sprint triathlon training plan is perfect for the first time triathlete. All workouts are written in Zones using Rate of Perceived Exertion (RPE) with Zone 1 being very easy and Zone 5 being all out. Weekly training totals are 5-7hrs per week with 2 runs, 2 swims, 2 bikes, and 2 strength sessions. The plan is written as Tuesdays as a day off, but you can shift the training around to fit your own schedule. Try to keep each workout type separated by a day (i.e. don't swim, bike or run two days in a row - not counting transition runs). Each bike ride has a short transition run after it to get your legs used to running off the bike, which is one of the hardest things to learn. The running workouts start with a walk-run combination to ease you into the training.

Sample Day 1
0:30:00
16x25

5 min warmup
16x25 (30 sec rest) Zone 1
5 min cool down

Sample Day 1
0:30:00
Adaptation

1 set, 12-15 reps (pick weight where you feel like you could complete 1-2 additional reps with good form)

Sample Day 3
0:30:00

Zone 1

Sample Day 3
0:10:00
Transition run

5 min run off the bike
5 min walk cool down

Sample Day 4
0:35:00

5 min walk warmup
5x (2 min walk/3 min run Zone 1)
5 min walk cool down

Sample Day 5
0:30:00
Adaptation

1 set, 12-15 reps (pick weight where you feel like you could complete 1-2 additional reps with good form)

Sample Day 5
0:30:00
10x50

5 min warmup
10x50 (45 sec rest) Zone 1
5 min cool down

Sara Crawford
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Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.