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12 Weeks to Your Best Sprint Distance Triathlon (Beginner) (HR & RPE)

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12 Weeks to Your Best Sprint Distance Triathlon (Beginner) (HR & RPE)


Cindy Schwulst

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12 Weeks

Plan Description

This 12-week training plan includes 7 sessions per week and 2 body weight, strength sessions per week. (9 sessions in total per week)

It involves 6hours 30min to 8hours 30min of training per week and 1 rest day per week.

Running Sessions vary from 30min - 50min.

Swimming Sessions vary from 1,5km - 2,5km.

Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides.

Dynamic Running and Swimming Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions.

Home Strength Sessions are 45min, and include videos of the exercises. Gym access not required.

Stretching and Foam Rolling Videos are also included to optimise recovery.

This structured training plan uses Heart Rate and Rate of Perceived Exertion (RPE).

A two week taper in the training plan insures that you are fresh and fast on race day.

This plan is designed to get you in great shape for a Sprint Distance Triathlon.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
01:32:00 00:50:00
Strength x2
01:15:00 00:45:00
Bike x2
02:44:00 02:00:00
Run x2
01:24:00 00:50:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:32:00 00:50:00
01:15:00 00:45:00
02:44:00 02:00:00
01:24:00 00:50:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Cindy Schwulst

Absolute Motion

I have a huge passion for sport and people and have been involved in a wide variety of sports from a young age. I have represented South Africa in Triathlon, Duathlon and Biathle. I have gained valuable experience over the years competing both locally and internationally. I have a desire to help athletes reach their full potential whether it be to maintain an active and healthy lifestyle or to compete internationally. I coach many local and national champions.

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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