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Beginner Triathlon - Sprint & Super Sprint


Tony Zamora

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12 Weeks

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Plan Description

This plan is designed for athletes looking to complete in their very first triathlon, usually a sprint or super sprint distance race.

The plan is designed for those with little or no backround in fitness, and are looking to slowely progress their way into the triathlon lifestyle.

Plan is based on a weekly training volume of 2 to 6 hours.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
0:47 hrs 0:30 hrs
Bike x2
0:52 hrs 0:45 hrs
Day Off x2
—— ——
Swim x1
0:35 hrs 0:45 hrs
Strength x1
0:10 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
0:47 hrs 0:30 hrs
0:52 hrs 0:45 hrs
Day Off
—— ——
0:35 hrs 0:45 hrs
0:10 hrs 0:15 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Tony Zamora

Endorphin Hub LLC

Tony Zamora is a USA Triathlon Level 2 coach, CEO, and founder of Chicago based Endorphin Hub LLC. Tony shares his lifelong passion for triathlon by working with athletes around the world looking to improve their health become inspired through endurance sports. From working with 1st time triathletes, to those looking to go for the podium, Endorphin Hub's motto is “Inspiring Lives, One Race at a Time”.

Follow us on Instagram @endorphinhubllc and on the blog at

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