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Couch to Sprint Triathlon

Author

Rob Quintos

All plans by this Coach

Length

12 Weeks

Plan Description

Super simple triathlon plan - no complex sets, no special equipment to buy. This plan is designed for the brand new triathlete to build a strong base of fitness to confidently complete their first sprint triathlon.

The athlete should be in reasonably good health, know how to swim and be able to complete a 30 minute workout, with breaks as necessary.

This plan prescribes a total of 6 workout per week- 2 swims, 2 bikes and 2 runs and at it's peak requires no more than 3:15 hrs of training for the week.

"This was the perfect plan to do my first tri with! The amount of training was easy fit in to my busy schedule, and I felt more than prepared on the day of the triathlon." -Tricia K.

"Perfect plan for beginners with little time! Went from never swimming a lap to killing my first triathlon!" -Jessica G.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:20:00 00:25:00
Bike x2
01:15:00 00:55:00
Run x2
00:56:00 00:40:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
00:20:00 00:25:00
Bike
01:15:00 00:55:00
Run
00:56:00 00:40:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Rob Quintos

The Beat Endurance Coaching

I coach runners, duathletes and triathletes of all abilities, but particularly love to introduce new athletes to the sport. Based in Portland, Oregon, I offer both local and remote coaching whether you're training for your first 5K or your next IRONMAN. My goal is to meet you where you are, tailor a program to fit your life, help you challenge yourself, all the while keeping the sport fun.


  • 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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