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Beginner 16-week Sprint triathlon plan


Marty Gaal

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16 Weeks

Plan Description

This program is designed for athletes new to structured triathlon training. The program assumes that athletes know how to swim. The first 4 weeks are 3 hours or under in order to become adjusted to a regular training schedule. The remaining weeks are in the 4-5 hour range with gradually increasing intensity. Training effort is explained via perceived effort (RPE) and/or heart rate. Modifications are offered for experience levels within the plan.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
01:05:00 00:45:00
Run x2
00:56:00 00:45:00
Bike x2
01:12:00 01:15:00
Day Off x1
—— ——
Strength x1
00:30:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
01:05:00 00:45:00
00:56:00 00:45:00
01:12:00 01:15:00
Day Off
—— ——
00:30:00 00:40:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Marty Gaal, CSCS. Raleigh, NC area with 15 years full time coaching experience.

One Step Beyond

Raleigh/Cary, NC area triathlon coaching specialists.

We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at

A full time triathlon coaching business since 2005.

  • 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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