8-week Sprint Plan for Beginner/Intermediate Triathletes

Average Weekly Training Hours 05:11
Training Load By Week
Average Weekly Training Hours 05:11
Training Load By Week

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.

Sample Day 1
0:30:00
Endurance Swim, 10 x 50

RTB coached swim or
1000 yards including a main set of:
10 x 50 yards at a comfortable pace (rest 15 - 30 sec. between 50's)

Sample Day 2
0:34:59
Speed Skills, Pick-ups

10 minute jogging warm-up, stretch
Then: Run 15 minutes at a moderate pace and include 5 x 20 sec. relaxed sprints with at least 90 sec. recoveries
Cool-down jog 10 min.

Sample Day 3
0:40:00
Endurance Swim, 100's, 50's

1200 yards including a main set of:
4 x 100 yards comfortable pace (15 - 30 sec. Rest Intervals, or RI's); 6 x 50 yards at a moderate pace (10 sec. RI)

Sample Day 4
0:40:00
Speed Skills, Accelerations

Ride for 40 minutes on a flat course at a comfortable pace with quick cadence (90 rpm). include 5 x 20 second accelerations within the ride (2 min. RI).

Sample Day 6
0:45:00
ENDURANCE RUN

JOIN an RTB Saturday run workout...

Or go solo....
3 - 4 miles easy to moderate pace. Rolling terrain is best.

Sample Day 7
1:00:00
Endurance Brick

Bike at a comfortable pace for 45 min. Try to get in 8 - 10 miles. Then immediately transition to an easy 15 min. run. Consider joining an RTB bike ride.

Sample Day 8
0:40:00
Endurance Swim, 12 x 50

RTB coached swim or
1200 yards including a main set of:
12 x 50 yards at a comfortable pace (rest 15 - 30 sec between 50's)