Intro to Triathlon 6 Week Training Plan for Beginners to Intermediates

Designed by a triathlon coach and endurance athlete, this plan combines science-backed methods with practical tips to fit your busy lifestyle.

More than just a plan—it's a guided journey to triathlon success!

This comprehensive 6-week training plan is designed for beginner to intermediate athletes aiming to complete or improve their performance in a sprint triathlon. Using heart rate, power, and RPE coaching aligned with the 80/20 endurance method, this plan balances structured workouts, progressive overload, and recovery to maximize your readiness for race day.

What to Expect
Duration: 6 weeks
Commitment: 2-5hours weekly swim, bike, run, and strength sessions with a focus on endurance, skill development, and building race-day confidence.

Training Approach:
Heart Rate, Power, and RPE Zones: Learn to train smart by targeting specific intensity zones.

Education: Gain insights into technique, pacing, and race-day strategies.
Variety: Incorporates steady-state endurance, interval training, brick sessions, and active recovery.

Plan Features
Swimming: Improve technique, endurance, and comfort in the water.
Cycling: Develop strength and speed with a mix of endurance rides and intervals.
Running: Build efficiency, pacing control, and stamina with varied workouts.
Strength Training: Boost overall fitness and injury prevention with targeted sessions.
Brick Workouts: Practice transitions from bike to run to simulate race conditions.
Recovery: Strategic rest days ensure adaptation and readiness for key sessions.

Whether you're tackling your first triathlon or looking to sharpen your performance, this plan equips you with the tools, structure, and confidence needed to cross the finish line strong.