8-Week Super-Sprint Triathlon Training Plan

If you're looking to conquer your first super-sprint triathlon, you've come to the right place. Our 8-week training plan is designed specifically for complete beginners, helping you build your swimming, cycling, and running from scratch.

Key Features of the Plan

• 4-7 sessions per week, covering swimming, cycling, running, and strength training.


• Gradual progression to help you build endurance and confidence.


• Seamless integration with smartwatches to track progress in real-time.


• Structured to fit into a busy lifestyle with short, regular sessions.

Recommended Starting Ability

• Be able to swim 50m, cycle for 30 minutes, and run for at least 15 minutes at an easy pace before starting this plan.

Your Training Journey

The plan is divided into three key phases to ensure steady progression:

Weeks 1-3: Building Your Foundation

We start with swim sessions of 800 meters, cycling for 30 minutes, and 15-minute runs. The focus is on gradually building endurance while familiarizing yourself with the training structure.

Weeks 4-6: Increasing Endurance and Strength

As your fitness improves, we build up your swimming to 1300 meters, increase cycling sessions to 45 minutes, and extend your runs to 30 minutes. Strength sessions are included to improve core stability and injury prevention.

Weeks 7-8: Race Preparation and Tapering

In the final weeks, we peak your training by preparing you for race day conditions. You’ll swim up to 1700 meters, ride for over an hour, and run for 45 minutes. Tapering begins toward the end to ensure you're fresh for race day.

Why This Plan?

• Tailored for complete beginners with gradual progression from scratch.


• Short, manageable sessions designed to fit into a busy lifestyle.


• Clear, achievable goals to keep you motivated throughout the journey.


• Focused training to ensure you're race-ready with confidence.

Tracking Your Progress

Our plan integrates seamlessly with your smartwatch, allowing you to track your sessions live. You’ll have access to your full training calendar, making it easy to stay on track and monitor your improvement as you build toward race day.

About Me

Hi, I’m Chris, head coach at Efficient Endurance. With years of experience coaching athletes of all levels, I’m passionate about helping you achieve your fitness goals. Whether you're preparing for your first super-sprint triathlon or looking to improve your overall fitness, I'm here to guide you every step of the way. You’ll also have my email support for any questions or guidance throughout your journey.

Ready to Conquer Your First Super-Sprint Triathlon?

I’m excited to guide you through this 8-week journey. Together, we’ll overcome the challenges of training, celebrate your progress, and ensure you're fully prepared to cross the finish line with confidence. Let’s get started today and train with purpose!

Efficient-Endurance.com