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Sprint Triathlon Plan (beginner)

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Sprint Triathlon Plan (beginner)


Ian Williams


10 Weeks

Plan Description

Here we have beginners Sprint Triathlon plan,
It consists of 2 x Swims per week, 3 x Runs per week, 4 x Bikes ( including 2 x Brick sessions, Bike-Run) 1 Strength and conditioning session ( s&c plan also attached)
Obviously, you will need access to swimming and have access to a Bike for the duration of the plan, be able to cycles outdoors or have access to an indoor trainer.
In order to be able to start this plan you should comfortably be able to Swim for 400 meters, Run for 20 minuets and be able to Cycle for 30 minuets.
The intensity of the training is described using RPE (rate of perceived effort) this allows eash athlete to work to their own individual capabilities.
If you need help or guidance at all along your journey do get in touch at and together we will get you through the plan.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:49:00 00:30:00
Bike x2
01:08:00 00:50:00
Brick x2
01:58:00 01:35:00
Run x1
00:37:00 00:50:00
Day Off x1
—— ——
Strength x1
00:27:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
00:49:00 00:30:00
01:08:00 00:50:00
01:58:00 01:35:00
00:37:00 00:50:00
Day Off
—— ——
00:27:00 00:30:00

Training Load By Week

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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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