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8-week Sprint Plan for Beginner/Intermediate Triathletes

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8-week Sprint Plan for Beginner/Intermediate Triathletes


Alissa Anderson

All plans by this Coach
3.25 (4)


8 Weeks

Plan Description

This eight-week sprint plan is a simple to follow plan for beginner to intermediate triathletes. It is a low-to-moderate-volume plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 2 bikes, and 3 runs per week. The weekly volume ranges from 4 to 7.5 hours. This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date. If your race is on a Saturday, we suggest modifying the final week, rather than starting the plan on a Sunday, so that your long workouts still fall on the weekends. Friday is the rest day as this plan is written and the 4th week is a rest week.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
01:34:00 01:10:00
Run x2
01:31:00 01:00:00
Bike x1
00:53:00 01:15:00
Day Off x1
—— ——
Brick x1
01:13:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
01:34:00 01:10:00
01:31:00 01:00:00
00:53:00 01:15:00
Day Off
—— ——
01:13:00 02:00:00

Training Load By Week

Alissa Anderson

Anderson Precision Coaching

There are no short cuts to achieving your goals, but with guidance from Anderson Precision Coaching, you can ensure that you train as efficiently and effectively as possible to achieve your goals. Owner, USAT Coach, and SFG Kettlebell Instructor Alissa Anderson helps endurance athletes and health-seekers alike improve their quality of movement and unlock their athletic potential. Keep doing what you love for life and do it better! Train smarter!

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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