Browse More Plans

Beginner 16-week Sprint triathlon plan


Marty Gaal

All plans by this Coach
No Ratings


16 Weeks

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.

Still have questions about this plan?

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:04 hrs 0:45 hrs
0:56 hrs 0:45 hrs
1:12 hrs 1:15 hrs
Day Offx1
—— ——
0:30 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
1:04 hrs 0:45 hrs
0:56 hrs 0:45 hrs
1:12 hrs 1:15 hrs
Day Off
—— ——
0:30 hrs 0:40 hrs

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.