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12-Week Beginner Sprint Triathlon Plan (Pool Based Swims)


Stacy Musunuru

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12 Weeks

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Plan Description

12 Week Beginner Sprint Triathlon Plan
This is a training plan for time-constrained athletes wanting to train for their first sprint triathlon.
There are 2 swims, 2 runs and 2 bikes each week. Brick workouts start in week 7. There are 1-2 rest days/wk
Athletes must be injury free and cleared by a physician to start training, have some comfort on the bike and in the pool and should be consistently exercising on most days of the week before beginning this plan.
Should be able to swim for 10 mins, Run for 20 mins and bike for 30-45 mins before starting.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
1:00 hrs 0:45 hrs
Bike x2
1:20 hrs 1:15 hrs
Swim x2
0:58 hrs 0:40 hrs
Day Off x2
—— ——
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:00 hrs 0:45 hrs
1:20 hrs 1:15 hrs
0:58 hrs 0:40 hrs
Day Off
—— ——
—— ——

Training Load By Week

Stacy Musunuru MS, CSCS

Golden Tri Team

Stacy is one of 250 Level II USAT certified coaches in the country. She has more than 12 years of coaching experience and 15 years of racing experience. She enjoys coaching athletes, beginner to advanced, achieve their racing goals. Stacy has a background in higher education teaching kinesiology for more than a decade. She is a Certified Strength and Conditioning Specialist and feels strength is a key component in an athlete's health and performance.

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