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Sprint Triathlon 8 Week Beginner by RPE, with Strength and Structured Workouts

Browse More Plans

Sprint Triathlon 8 Week Beginner by RPE, with Strength and Structured Workouts


Lana Burl


8 Weeks

Plan Description

Thank you for selecting this Sprint Triathlon training plan, proudly presented by LB Endurance.

The plan is intended for beginners that have not yet completed a triathlon, have been part of only a relay team, or have taken a very long break since their last race! The plan will prepare the athlete for an event up to 1000 yards swim, 16 miles bike and 4 miles run.

To start this plan, you should already be capable of swimming, bike and running at least twice per week, and able to finish a run (can include walking) of at least thirty minutes in duration. You should also be able to swim 900 yards (or a duration 25 minutes, with breaks) comfortably and bike for at least thirty minutes.

Each training week includes two or three swim workouts, bike workouts, and run workouts, plus one or two strength training sessions. You will also find one or two planned recovery days each week. Strength training and rest are important to maintain the body, mind and soul while preparing for a triathlon.

Swim workouts are given as time and/or distance targets. Swim workouts may be reduced or increased by 25% of the total distance, depending on your swim skills. Bikes and runs are time based and utilize RPE (rate of perceived exertion) for training zones.

All bikes and runs are provided as Structured Workouts that may be automatically downloaded to your training app or device, that will prompt you for each interval. Note that these workouts are not designed to integrate with Zwift, but you may ride or run the workout in the Zwift environment.

Strength workouts use primarily bodyweight exercises and can often be performed without typical gym machines, but you can substitute similar exercises that you are familiar with. Please work with a strength coach or PT to ensure proper execution of the movements.

The plan also includes several tips and reminders to help you prepare for an enjoyable race day, including guidance on race fueling, transitions, gear, race planning and hydration.

Please have a doctor’s approval before starting this, or any exercise program.

Have fun! If you have questions, contact us at We also offer plan enhancements such as schedule customization, training zone determination and race planning/feedback. LB Endurance also provides swim instruction and lessons, performance testing and many other helpful services for endurance athletes. As a LBE Training Plan customer, you will enjoy discounts on these services.

Follow us on Facebook and Instagram, and include #lbendurance on all your social media posts.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:16:00 00:45:00
Swim x2
01:00:00 00:45:00
Bike x2
01:35:00 01:10:00
Strength x2
00:45:00 00:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
01:16:00 00:45:00
01:00:00 00:45:00
01:35:00 01:10:00
00:45:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • 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.

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