Thinking about doing your first sprint triathlon but not sure how to bring swimming, cycling and running together? First Sprint gives you the structure, guidance and confidence to arrive at the start line ready for your first race.

First Sprint: 4 Weeks to Your First Sprint Triathlon is a beginner-friendly training plan from Coach Ray at Qwik Kiwi Coaching. It is designed for athletes who already have some fitness across all three disciplines and want a clear, structured four-week programme to prepare for a sprint-distance triathlon.

Rather than leaving you to work out how much swimming, cycling and running you should be doing—or how to fit all three together—the plan lays out your training day by day so you can concentrate on completing the sessions consistently.

Is This Plan Right for You?

This plan is designed for first-time or beginner sprint triathletes who already have a foundation of fitness.

Before starting the plan, you should be capable of:

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  Swimming: completing approximately 1,500m within a structured swim workout.

  
  


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  Cycling: riding continuously for approximately 90 minutes.

  
  


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  Running: running continuously for approximately 45 minutes.

  
  

If you're not yet comfortable completing these distances and durations, I recommend spending more time developing your basic swimming, cycling and running fitness before beginning this four-week plan.

This is not a couch-to-triathlon programme. The four weeks are designed to take the fitness you already have and help you bring the three disciplines together in preparation for your first sprint triathlon.

What You'll Need

To complete the plan, you'll need access to a swimming pool, a bike appropriate for your event, and a good pair of running shoes.

The cycling sessions are prescribed using power, so access to a power meter or compatible smart trainer is recommended. Running sessions are prescribed using pace, with a GPS running watch or compatible device recommended to get the most from the structured workouts.

You do not need expensive triathlon-specific equipment to complete the programme or your first sprint triathlon.

What to Expect

Across the four weeks, you'll follow a structured combination of swimming, cycling and running designed to prepare you for the demands of sprint-distance triathlon.

Each session has a purpose. The goal isn't simply to squeeze three sports into the same week; it's to bring them together sensibly so that your fitness, confidence and race readiness develop without making triathlon training unnecessarily complicated.

This is a self-guided TrainingPeaks training plan, rather than ongoing personalised coaching. Your workouts and supporting information provide the guidance you need to understand what you're doing and how to complete each session.

About Coach Ray

I'm Coach Ray from Qwik Kiwi Coaching, and I've spent more than 25 years helping beginner and recreational athletes achieve their endurance goals.

One of the biggest challenges for first-time triathletes isn't necessarily swimming, cycling or running. It's understanding how to bring all three together while still fitting training around everyday life.

That's what First Sprint is designed to help you do.

You don't need to train like an elite triathlete. You need a sensible plan, appropriate training and the confidence to keep showing up.

Your first triathlon starts here.