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Couch to Sprint Triathlon


Rob Quintos

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12 Weeks

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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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
0:19 hrs 0:25 hrs
Bike x2
1:15 hrs 0:55 hrs
Run x2
0:55 hrs 0:40 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
0:19 hrs 0:25 hrs
1:15 hrs 0:55 hrs
0:55 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported 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.

$20.00 - Buy Now