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Zero to Hero: Beginner Sprint Triathlon Training Plan (16 weeks - open water swim)


Mark Whittle

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16 Weeks

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Plan Description

Zero to Hero: Sprint Triathlon Training Plan
Go from triathlon zero to triathlon hero with the help of WhittleFit's beginner sprint triathlon training plan.

Who's it for?
The Zero to Hero: Sprint Triathlon Training Plan is for new and novice triathletes and people who want to enter their very first sprint triathlon. The aim is to get you to your goal with a clearly structured 16 week plan which avoids over training and injury. Over the 16 weeks we'll build you up from total novice to one where you'll be confident enough to complete your very first triathlon. The plan is structured with just the right balance of challenging and achievable training.

Is it for you?
Are you a new or novice triathlete? Is this going to be your first triathlon? Are you looking for the peace of mind and confidence of a training plan designed by a specialist triathlon coach? Then - yes - it's for you!

What's involved?
Because this plan is aimed at novices and beginners, it progresses gradually to ensure you achieve your goal without injury or over-training. The plan lasts for 16 weeks and builds progressively, starting with a combination of shorter swims, short rides and walking/running, and finishing with you being able to complete your first triathlon!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:01 hrs 0:45 hrs
Day Off x2
—— ——
Swim x2
0:46 hrs 0:35 hrs
Bike x2
1:30 hrs 1:15 hrs
Strength x1
0:13 hrs 0:25 hrs
Workouts Per Week Weekly Average Longest Workout
1:01 hrs 0:45 hrs
Day Off
—— ——
0:46 hrs 0:35 hrs
1:30 hrs 1:15 hrs
0:13 hrs 0:25 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Mark Whittle


Whoever you are and whatever your goals might be, WhittleFit are here to guide you on your triathlon and endurance sports journey. Our goal is to design and develop endurance training programs that really work for you, the individual.

We have plans available to you for:

  • Triathlon
  • Swimming
  • Running
  • Strength Training
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