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Sprint Triathlon 12 Week Beginner by RPE, with Strength and Structured Workouts


Lana Burl

All plans by this Coach


12 Weeks

Plan Description

Thank you for selecting this Sprint Triathlon training plan, proudly presented by LB Endurance.

The plan is intended for beginners that have not yet completed a triathlon, have been part of only a relay team, or have taken a very long break since their last race! The plan will prepare the athlete for an event up to 1000 yards swim, 16 miles bike and 4 miles run.

To start this plan, you should already be capable of swimming, bike and at least twice per week, and able to finish a run (can include walking) of at least thirty minutes in duration. You should also be able to swim 1000 yards (or 25 minutes, with breaks) comfortably and bike for at least thirty minutes.

Each training week includes two or three swim workouts, bike workouts, and run workouts, plus one or two strength training sessions. You will also find one or two planned recovery days each week. Strength training and rest are important to maintain the body, mind and soul while preparing for a triathlon.

Swim workouts are given as time and/or distance targets. Bikes and runs are time based and utilize RPE (rate of perceived exertion) for training zones.

All bikes and runs are provided as Structured Workouts that may be automatically downloaded to your training app or device, allowing easy use with virtual platforms like Zwift.

Strength workouts use primarily bodyweight exercises and can often be performed without typical gym machines, but you can substitute similar exercises that you are familiar with.

The plan also includes several tips and reminders to help you prepare for an enjoyable race day, including guidance on race fueling, transitions, gear, race planning and hydration.

Please have a doctor’s approval before starting this, or any exercise program.

Have fun! If you have questions, or are interested in enhancing this plan, contact us at or We also offer plan enhancements such as schedule customization, training zone determination and race planning/feedback. As a LBE Training Plan customer, you will enjoy discounts on these services.

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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
Run x3
01:19:00 00:48:00
Swim x2
01:10:00 00:45:00
Strength x2
00:41:00 00:40:00
Bike x2
01:51:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:19:00 00:48:00
01:10:00 00:45:00
00:41:00 00:40:00
01:51:00 01:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Lana Burl

LB Endurance

Lana believes in the value of living a full and happy life. She found joy in her own odyssey of discovering and nurturing the athlete within. She believes the pursuit of endurance sports delivers clarity, perspective and opportunity. This is why Lana coaches endurance athletes; theirs is a journey that anyone can undertake to learn, be happy and have fun in even the toughest moments.

  • 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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