Sprint Triathlon 12 Week Beginner by RPE, with Strength and Structured Workouts
Lana BurlAll plans by this Coach
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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 firstname.lastname@example.org or www.lbendurance.com. 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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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:19 hrs||0:48 hrs|
|1:09 hrs||0:45 hrs|
|0:41 hrs||0:40 hrs|
|1:50 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:19 hrs||0:48 hrs|
||1:09 hrs||0:45 hrs|
||0:41 hrs||0:40 hrs|
||1:50 hrs||1:30 hrs|