Beginner 16-Wk Sprint Triathlon Training Plan

Average Weekly Training Hours 03:27
Training Load By Week
Average Weekly Training Hours 03:27
Training Load By Week

This is a beginner training plan for an athlete interested in completing a sprint-distance triathlon (750m swim, 20k bike, 5k run) or a similar distance (super sprint triathlon). This training plan is geared more towards the individual that is interested in completing their first or second race at this distance and has minimal triathlon experience. This training plan is prescribed and individualized based on Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to swim, bike, and run. This training plan includes a mixture of pool swimming and open water swimming, as well as road running and road cycling, and resistance training performed in a gym. An athlete does not need to have a basic level of fitness before participating in this, however, it is recommended that the athlete has the ability and basic competency to swim, bike and run. If the athlete is new to swimming or cycling, it is recommended that they also seek out personal and individual coaching from a sport-specific coach to help them master the fundamentals of swimming as well as the basics of riding a bike.

Note: When viewing the average weekly hours within the Training Plan Preview, total swim hours are not counted in this total as swim sessions are prescribed in terms of yards and do not have a time associated with them.

This training plan comes with a few documents/resources that will prove useful to athletes while following. along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan

Basic equipment needed to successfully complete the swim sessions within this training plan include:
-swimsuit
-goggles
-wetsuit (if swimming in colder open water venues during training or racing)
-kickboard
-fins
-snorkel

Basic equipment needed to successfully complete the bike sessions within this training plan include:
-bike (standard road bike or triathlon-specific bike are ideal)
-bike helmet
-tire pump
-proper cycling clothes and attire (cycling shoes if desired and cycling shorts and jerseys)
-flat kit (can be kept in saddle bag or in jersey pockets while riding)

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes
-proper run clothing and attire

Sample Day -104
0:30:00
35TSS
LSD Bike

Keep this bike steady and conversational at an LSD pace.

Sample Day -103
0:20:00
23.3TSS
LSD Run

Warm-up
-perform lower body dynamic stretching exercises of your choice (see Exercise Technique Guidebook)

Main Workout:
-steady run at conversational pace

Cool-Down
-static stretching exercises of your choice (see Exercise Technique Guidebook)

Sample Day -97
0:35:00
40.8TSS
LSD Bike

Keep this bike steady and conversational at an LSD pace.

Sample Day -76
0:45:00
52.5TSS
LSD Bike

Keep this bike steady and conversational at an LSD pace.

Sample Day -75
0:35:00
40.8TSS
LSD Run

Warm-up
-perform lower body dynamic stretching exercises of your choice (see Exercise Technique Guidebook)

Main Workout:
-steady run at conversational pace

Cool-Down
-static stretching exercises of your choice (see Exercise Technique Guidebook)

Sample Day -69
0:50:00
58.3TSS
LSD Bike

Keep this bike steady and conversational at an LSD pace.

Sample Day -62
0:55:00
64.2TSS
LSD Bike

Keep this bike steady and conversational at an LSD pace.

Ryan Eckert, MS, CSCS
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Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching. Peak Endurance Solutions provides personalized coaching as well as pre-set, customized training plans available for purchase.