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Sprint Triathlon Training Plan (BEGINNER 12wk Plan, Sunday Race) - Reuseable + Start Any Time

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Sprint Triathlon Training Plan (BEGINNER 12wk Plan, Sunday Race) - Reuseable + Start Any Time

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Raymond Boardman

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

“Training for excellence, with excellent training.” Tri Swim Coach


When you cross the finish line of your triathlon, you will have swum, biked and ran to success.


Designed for beginner triathletes targetting a sprint distance race, the primary goal of this training plan is to prepare you to Swim, Bike and Run faster during YOUR event.


Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of triathlons including Half and Full IRON-distance finishes and my success coaching hundreds of triathletes.


Starting 12 weeks before the YOUR event, this plan progresses through phases to build you to your peak performance. Each week contains two swim sessions. You will build up to 2,550 metres swimming in a single session so you can get the sessions done quickly. Cycling wise you'll build through to a single 2 hour session in the weekend and a long run mid week of an hour and a half. I recommend using a swim monitor (eg. Garmin Forerunner 735, 920 or 935) to track your sessions in the pool, as well as cycling with power and running utilising pace.


Prior to using this plan, you should be able to:



  • Complete a swim of 800 meters or yards continuously, and 1,700 metres or yards total within a workout;

  • Ride for 60 minutes comfortably; and

  • Run for 45 minutes continuously.


Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.


Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz


Training for another race distance? I also have training plans for IRON-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.


 



 

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:01:00 01:30:00
Bike x3
02:29:00 02:00:00
Swim x2
4,108m 2,600m
Other x1
00:30:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run
02:01:00 01:30:00
Bike
02:29:00 02:00:00
Swim
4,108m 2,600m
Other
00:30:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Ray Boardman

QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.


  • 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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