This beginner sprint triathlon base training plan is best suited for true beginners. The cycling workouts are power-based (FTP), the run and swim use threshold heart rate, and the strength uses RPE (guide included). Email support is also included.
This plan is for the base period, and so if you are building your base and want to repeat it, I suggest completing an FTP test and update your thresholds at the end of this plan before reloading it into your calendar. By doing this, on the second round of using this plan, you will have higher targets to hit, helping you to progress. If you have questions about this, please reach out to me now and I will be happy to help you.
Email: tammy@gofitlife.ca
💥 This plan can be used inside TPVirtual, Zwift, TrainerRoad, etc with a power meter. I used Andy Coggan's power-based training levels to structure the workouts.
💥All running workouts use lactate heart rate threshold using Joe Friel's 7-zone running method. Swimming also uses lactate threshold.
💥 All strength workouts include guided workouts video from my YouTube channel. There is a new core workout and a progressive full-body strength training video every week.
This makes the plan enjoyable to repeat, but you must also be sure to do your field tests to keep your FTP and threshold metrics up-to-date. If you have been training for some time, do the test before you start the plan. Otherwise, just test at the end, then update your metrics with the test results and you can repeat the plan with your new metrics.
This is a FANTASTIC beginner Sprint triathlon base training plan. I say it's fantastic because it's not filled with boring steady-state workouts. There is variety, and each week it progressive, so the beginner triathlete doesn't become bored. It also includes my very own workout videos for strength training, core conditioning, foam rolling and stretching.
The plan is super easy to follow and manageable. All workouts include structure but not so much that it gets hard to follow and confusing. Beginner triathletes should be ready to handle a 5.5 hour training week (week 1) and build up to 7 hours in the final week (week 4).
This plan will help the beginner triathlete to build a strong and solid foundation with a heavy focus on increasing aerobic capacity and structural tolerance using progressive overload.
Equipment required: all gear related to triathlon. For the strength training, dumbbells are ideal but other equipment can be used. This is explained in the videos. For mobility training, users need a foam roller.
Reminder - email support is included in this plan! Ask me for help anytime and as often as you need it. Your training and success as well as satisfaction with this plan is very important to me.
If you need more information or want to discuss the details about this plan, please feel free to send me an email: tammy@gofitlife.ca
Happy Training!
Coach Tammy
GO FIT LIFE
since 1999
gofitlife.ca
Coach Tammy Lee is a certified mountain biking, running, triathlon, multi-sport, strength, and weight loss coach with a B.A. and B.Ed. and 25 years of experience. She’s been writing custom plans since 1999 and has coached hundreds of athletes of all levels. Owner of GO FIT LIFE Coaching & Education, she offers personal coaching on TrainingPeaks and skills clinics in Alberta and Nova Scotia. NEW for 2026 – Partnered coach with TransRockies Race Series.