Browse More Plans

8-Week Intermediate Sprint Triathlon Plan

Browse More Plans

8-Week Intermediate Sprint Triathlon Plan


Stacy Musunuru

All plans by this Coach


8 Weeks

Plan Description

8-Week Beginner Sprint Triathlon Plan w/ Workout Builder

This is a training plan for time-constrained athletes who have done 1-2 sprint triathlons and are moving onto open water sprint triathlons. This plan introduces open water skills in the pool first and then will have two open water skill sessions during weeks 6 and 7. Athletes should NEVER go open swimming alone. Always swim with others in a designated swim area that has a lifeguard present.

There is an average of 2 swims, 2 runs and 2 bikes each week, in addition to a 'brick' workout once a week for the last six weeks. Week 4 is a recovery week and week 8 is a taper/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 be consistently exercising on most days of the week before beginning this plan. Athlete should be able to swim 500m, run for 30 mins and bike continuously for 60 mins before starting.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:22:00 00:55:00
Bike x2
02:12:00 01:45:00
Swim x2
01:02:00 00:40:00
Day Off x1
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:22:00 00:55:00
02:12:00 01:45:00
01:02:00 00:40:00
Day Off
—— ——
—— ——

Training Load By Week

This plan works best with the following fitness devices:

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, to 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.

  • 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.

Still have questions about this plan?
| Premium

20% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$99.99 USD for the first year, billed yearly.

$20.00 - Buy Now