Sprint Triathlon Base Training | Beginner Plan

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Sprint Triathlon Base Training | Beginner Plan


Tammy Slauenwhite

All plans by this Coach


4 Weeks

Typical Week

2 Other, 2 Strength, 2 Swim, 3 Bike, 3 Run

Longest Workout

0:52 hrs swim
1:00 hrs bike
1:00 hrs run

Plan Specs

triathlon sprint beginner hr based tss based strength base period

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Includes Structured Workouts

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Learn More about Structured Workouts.

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

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 7.5 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, an exercise ball and dumbbells are ideal but other equipment can be used. This is explained in the videos. For mobility training, users need a foam roller.

WHAT ARE PEOPLE SAYING? Read my reviews here: https://bit.ly/2CKcJAw

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
Endurance Coach & canfitpro PRO TRAINER
Over 20 years in the fitness industry!

Website: https://gofitlife.ca
Facebook: https://www.facebook.com/GOHealthyFitLife/
YouTube: https://www.youtube.com/c/TammyLeeTV


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:34
Training Load By Week
Average Weekly Training Hours: 06:34
Average Weekly Breakdown

Coach Tammy Slauenwhite - Manageable Training Plans for the Lifestyle Endurance Athlete


UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

My training plans are not only super manageable with busy lifestyles but also easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every plan. Contact me if you have questions.

Happy training!

Coach Tammy
TrainingPeaks Level 1 Accredited Coach
20 years coaching experience

Sample Day 1

Technical Swim Training

Let's kick off your triathlon base training with a swim at a steady moderate pace.

WARM UP: 10 minutes with freestyle swim, using breast stroke, back stroke, side stroke, and the front crawl.

MAIN: for 20 minutes, work on your technique. Ideas are hand entry, hand exit, reach, pull, kick, bilateral breathing, swim-flip, etc.

COOL DOWN: finish this session with a slow and steady meditative swim for 10 minutes, focusing on bringing it all together.

This session is NOT about getting your heart rate high. It's about perfecting your swim technique. The better technique you have, the more efficient you will become at swimming. Speed training will come later, once you get the basics down pat.

TIP: hire a swim coach for one hour to give you feedback on the things that you need to work on the most. Over the next four weeks, work on these areas during this session.

Sample Day 1

Beginner Core Strength Training | Video

This beginner core workout will help you develop the core strength you need to support your goals. It includes a warm up and cool down stretch all within 30 minutes. Click the link and follow me along through a guided routine. Be sure to subscribe to my YouTube channel. Enjoy!


Sample Day 2

Cycling Cadence | Spin-Ups x 4 for Beginners

Cycling cadence is an important skill to develop for efficient cycling performance.

An indoor trainer is ideal. If you ride outside, choose flat terrain.

GOAL: improve your ability to spin a higher cadence and to recover. This is NOT a high intensity workout. Make sure you choose gears that allow you to work in the proper zones.

ZONE: 1 & 2

MHR: 50 - 60% and 60-70% for Spin-Ups

WARM UP: 10-minute easy spin

WORK: Work up to 90-95 RPM for 5 minutes. Then spin-up for 30 seconds at 105-110 RPM. Do not allow HR to go higher than zone 2 (< 70%) during the spin-ups. Repeat.

COOD DOWN: 10-minute easy spin

Foam roll and/or stretch for 5 minutes post-workout. Work just on the tight areas.

Sample Day 3

Easy Run | 30 min

The run focus in this plan is to build up running endurance. Keep a nice steady pace through your entire run. Take walking breaks as needed. Enjoy!

Sample Day 4

Strength Training for Triathletes | Video

This strength training workout is great for triathletes. It is available on my Tammy Lee TV YouTube channel. Click the link below to get started:


Sample Day 4

Foam Rolling for Legs | Video

Follow me along this foam rolling video workout for the legs: https://youtu.be/Jaj1JHJpi3w

Sample Day 5

Active Recovery Run

Just an easy run for active recovery and to increase your aerobic endurance. Stay out of the red zone and allow no lactic acid to build up in the legs. Be kind to your body and it will give you what you want.

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