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Sprint Triathlon 8 Week Intermediate Build to Race Day

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Tammy Slauenwhite

All plans by this Coach
3.33 (3)


8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

(updated May 17, 2021)

Plug this Sprint Triathlon plan into your calendar 8 weeks prior to your race and come race day, you will kill it!

This sprint triathlon training plan is an 8-week build to race day. 750m swim + 20km bike + 5km run. This plan would be suitable for other triathlon distances that vary slighted, more or less, by a few km for each leg.

This sprint triathlon plan is designed for the BUSY person juggling a full-time job and family. It is best suited for intermediate triathlete and requires a base period to be completed prior to taking on this plan. Do not attempt this sprint triathlon training plan if you are a beginner or have not taken the time to build a proper base. Even though most workouts are short, there are several high intensity and demanding workouts in this plan.

It has everything the intermediate triathlete needs at the competitive stage of training, including brick and mini-triathlon practices, run intervals, cycling hills, core strength workouts (my videos), progressive builds, active recovery, rest days, stretching routines, recovery weeks, and race taper.

If you use this plan to train for a sprint triathlon race, I would love to know how it worked for you. Feedback is always welcomed!

Good luck with your training, racing, and all your adventures.

Send email to:

Happy racing!

Coach Tammy Lee
Endurance Coach & Educator

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
Bike x3
02:30:00 01:30:00
Run x3
01:38:00 01:05:00
Swim x3
01:24:00 00:50:00
Day Off x1
—— ——
Other x1
00:13:00 00:12:00
Strength x1
00:30:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
02:30:00 01:30:00
01:38:00 01:05:00
01:24:00 00:50:00
Day Off
—— ——
00:13:00 00:12:00
00:30:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Tammy Slauenwhite | Endurance Coach & Educator


Structured training plans for triathlon, duathlon, running, and cycling. Also providing plans for strength training and weight loss. Beginner to advanced levels. All plans are structured and come with email support. 20+ years of experience. Ask about my membership program with additional features and benefits. Contact me if you have questions, especially if you are unsatisfied with any one of my plans so I can have the opportunity to make it right. The joy is in the journey. ~ Coach Tammy Lee ✌️

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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