WattsUp 8-Week Beginner Sprint Triathlon Training Plan + FREE Email Access to Coach

Welcome to the WattsUp 8-Week Beginner Sprint Triathlon Training Plan, designed to prepare beginner athletes for a successful sprint-distance triathlon. This structured program follows the WattsUp Triathlon Training System, which focuses on progressive overload, balanced training intensity, and efficient time management to ensure you build strength, speed, endurance and confidence while minimizing the risk of injury. We offer

Who Is This Plan For?

This plan is ideal for beginner athletes who:

Are new to triathlon or have minimal experience in structured training.

Can currently swim 1000m non stop, cycle for 60 minutes, and run for 60 minutes continuously.

Have 5.5-7.5 hours per week available for training.

Want a structured, easy-to-follow program to improve fitness and prepare for race day.

Bonus - you will have Email access to your Coach to answer any questions you may have as you work your way through your training plan

Training Plan Overview

Duration: 8 weeks

Weekly Training Hours: 5.5-7.5 hours per week

Focus Areas:

Developing strength, speed and endurance across all three disciplines.

Improving efficiency through appropriate intensity.

Gradually increasing intensity with controlled efforts.

Race-specific preparation, including transitions and pacing.

Training Distribution:

Swim: 3 sessions per week, focusing on strength, speed and endurance to prepare you for Open Water Triathlon Swimming.

Bike: 3 sessions per week, getting you strong to be able to bike well AND run well of the bike while incorporating brick sessions

Run: 2-3 sessions per week, developing speed, strength and endurance through controlled pacing, run efficiency, and brick training.

Key Features of the WattsUp Triathlon Training System

Progressive Workouts: Sessions gradually increase in volume and intensity to ensure continuous improvement without burnout.

Structured Bike Training: Power-based and cadence-focused bike workouts designed to build strength and endurance

Race-Specific Preparation: Simulated race conditions, transition practice, and pacing strategies to build confidence for race day.

Flexibility: Workouts can be adjusted based on your schedule while maintaining the integrity of the plan.

Equipment Needed

A road or triathlon bike (indoor trainer recommended but not required)

Running shoes suitable for training and racing

Access to a pool or open water

Swim goggles and appropriate swimwear

A power meter or smart turbo trainer

GPS watch

Expected Outcomes

By the end of this 8-week plan, you can expect to:

Complete a sprint-distance triathlon (750m swim, 20km bike, 5km run) with confidence.

Improve strength, speed, endurance and efficiency across all three disciplines.

Develop race-specific skills, including smooth transitions and effective pacing.

Gain a strong foundation for future triathlon training and longer events.

This plan is built on WattsUp’s proven training methodology, ensuring that every session has a purpose. Whether your goal is to simply finish your first race or lay the groundwork for future endurance challenges, this plan will set you up for success.

Get ready to train smart, race strong, and enjoy the journey to your sprint triathlon finish line!