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Couch to Sprint Triathlon

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Couch to Sprint Triathlon


Rob Quintos

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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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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.

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Training Plan Sample Week


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
00:20:00 00:25:00
01:15:00 00:55:00
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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