Browse More Plans

BEGINNER or FIRST TRIATHLON: Sprint distance in 8 weeks (Heart rate and pace based)

Browse More Plans

BEGINNER or FIRST TRIATHLON: Sprint distance in 8 weeks (Heart rate and pace based)


Mikael Eriksson

All plans by this Coach
5 (3)


8 Weeks

Plan Description

Unique benefits of this plan (that few, if any, other plans have):
-Sessions ccategorised as A, B, and C sessions to help you decide which workout to skip if life gets in the way
-In addition to tips for the actual workouts, the plan contains tips on what your focus points should be on a weekly level, what the purpose of each week is, and tips on planning your race, how to stay healthy and injury-free, and more.
-Plenty of links and additional resources. Not sure how to sight in open water swimming? No problem, this plan links to the best instructional video on the topic, and the same goes for other topics like foam-rolling, etc.

This plan will help complete beginners or triathletes with a couple of races behind them prepare for a sprint distance race in 8-weeks.

For the first-timer, the plan will make sure you complete the race with no issues, and can enjoy it. For the triathlete who has already completed a triathlon or two before, the structured progression of the plan will help you go faster.

The plan is simple and easy-to-follow. It is based on pace (for running) and heart rate (for cycling). You don't need any prior knowledge about endurance sports to be able to follow it.

There is on average 4 hours of training per week, over 6 workouts. The lightest week is 3 hours, and the hardest has 5:15 of training.

This plan is also available as versions where RPE and/or heart rate only (bike and run) zones are used to determine intensity. See

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
01:15:00 01:00:00
Bike x2
01:17:00 01:10:00
Run x2
00:57:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:15:00 01:00:00
01:17:00 01:10:00
00:57:00 00:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Mikael Eriksson - Founder of Scientific Triathlon, Host of That Triathlon Show

Scientific Triathlon

Mikael is the founder of Scientific Triathlon and host of the podcast That Triathlon Show. He has helped athletes from beginners to professionals achieve goals from completing their first triathlon through qualifying for World Championship events, qualifying for pro licenses and racing professionally. His training plans have been used by thousands of athletes with excellent results and fantastic feedback. They are some of the best-rated and best-selling plans on the Training Peaks marketplace.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

24% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$94.99 USD for the first year, billed yearly.

$49.00 - Buy Now