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8 Week Novice Sprint Triathlon Plan Heart Rate

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8 Week Novice Sprint Triathlon Plan Heart Rate


Simon Olney

All plans by this Coach


8 Weeks

Plan Description

This eight week plan is designed for those new to all three sports. If you are more competent in one spot than the others, you can adjust as you see fit.

No expensive equipment is required for this, just a bike in good working order, running shoes, goggles and a heart rate monitor.

To follow this plan you will need a threshold heart rate. Follow the guide here:

Training to the heart rate zones prescribed may be a challenge, especially for running, but as you get fitter this will become easier. If you can't run at the heart rate zones and your watch is constantly beeping at you, instead run at a pace where you feel you could have a conversation with someone running alongside you.

The volume in this plan is deliberately low, giving you only the fitness you need to complete your event. If you have more time or more fitness you can extend the sessions slightly, without increasing the intensity.

If you have any quick questions about the plan, you can E-mail me at and I'll do my best to help you.

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 x2
00:20:00 00:35:00
Swim x2
2,300m 4,000m
Bike x2
01:31:00 01:20:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
00:20:00 00:35:00
2,300m 4,000m
01:31:00 01:20:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Simon Olney

Phazon Triathlon

I am a British Triathlon High Performing Coach (level 3) specialising in helping athletes with unpredictable lifestyles maximise their time. I have had success helping individuals qualify for world championship events and medal at national championships.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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