12 Week Beginner Sprint Triathlon Plan (pool based swims)

This is a training plan for time-constrained athletes wanting to train for their first sprint triathlon on less than 6 hours per week. For beginner triathletes, without a swimming background, it's important to get comfortable in the pool first and plan a pool sprint triathlon for your first race experience.

There is an average of 2 swims, 2 runs and 2 bikes each week. Transition runs/brick workouts are introduced in week 5. Recovery weeks are included for weeks 4 and 8, including a taper in week 12 (race week).

Athlete must be injury free and physically and medically cleared by a physician to start this triathlon training program. Athlete should be without injury and without any known cardiovascular risk factors. Athlete must have some comfort/experience on the bike and in the pool and should be consistently exercising on most days of the week before beginning this plan. Athlete should be able to swim 300m, run and or run/walk for 20 mins and bike continuously for 30 mins before starting.