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Tri - Sprint Distance Plan (8 weeks)


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8 Weeks

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Plan Description

This plan will help a beginning triathlete prepare for a sprint distance triathlon. Distances vary, but this is commonly a 400-800m swim, 10-15 mile bike and 2-4 mile run. The plan starts with about 4 hours of weekly training and progresses to a maxium of about 6 hours, making it a very achievable training routine for working athletes prepared to commit to a small amount of daily training.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
0:54 hrs 0:30 hrs
Bike x2
2:22 hrs 2:00 hrs
Run x2
4mi 3mi
Day Off x1
—— ——
Brick x1
1:15 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
0:54 hrs 0:30 hrs
2:22 hrs 2:00 hrs
4mi 3mi
Day Off
—— ——
1:15 hrs 1:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Vision Quest Coaching

Vision Quest Coaching

We offer one-on-one coaching and a variety of consultation options to all athletes, as well as performance testing, bike-fitting and facility-based memberships to athletes in the greater Chicago area.

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