Zero to Hero: Beginner Sprint Triathlon Training Plan (16 weeks - pool based swim)

Average Weekly Training Hours 03:35
Training Load By Week
Average Weekly Training Hours 03:35
Training Load By Week

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!

Sample Day 2
0:20:00
550m
Swim: easy start

Warm Up:
4x 25m easy swim with 30's recovery

Main Set:
x2 50m easy swim with 30's rest
x2 25m moderate pace swim with 30's rest
x4 50m moderate pace swim with 30's rest

Cool Down: 
4x 25m easy swim with 30's recovery

Sample Day 3
0:15:00
Run: 15-20min easy run

Jog easy for 15 to 20 minutes.
The pace should be conversational (you should be able to hold a conversation) and feel free to take walk breaks as needed.

Sample Day 4
0:20:00
Bike: baby steps

Ride 20 minutes easy. 
This can be done outdoors on your road bike or indoors on a stationary bike.

Sample Day 4
0:10:00
Plank off!!!

Plank-tastic today!
Standard Plank (elbows on floor): 20-30's hold
Side Plank: 20-30's hold (both sides)
Standard Plank (hands on floor): 20-30's hold
30's rest
Repeat for 10mins

Sample Day 5
0:25:00
600m
Swim: easy start

Warm Up:
2x 25m easy swim with 30's recovery

Main Set:
x2 25m easy swim with 30's rest
x3 50m easy swim with 30's rest
x4 75m easy swim with 30's rest

Cool Down: 
2x 25m easy swim with 30's recovery

Sample Day 6
0:15:00
Run: 15-20min easy run

Jog easy for 15 to 20 minutes.
The pace should be conversational (you should be able to chat) and feel free to take walk breaks as needed.

Sample Day 7
0:30:00
Bike: weekend ride

Ride 30 minutes easy.
This can be done outdoors on your road bike or indoors on a stationary bike.

Mark Whittle
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WhittleFit

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