16WK LIFESTYLE INTERMEDIATE - COUCH TO SPRINT TRIATHLON W/EMAIL COACH SUPPORT - PAUL M. JOHNSON
16WK LIFESTYLE INTERMEDIATE - COUCH TO SPRINT TRIATHLON W/EMAIL COACH SUPPORT - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The Lifestyle 16-Week Sprint Triathlon Training Plan is your road map from the couch to the start line—and beyond. Whether you're new to triathlon or returning after a break, this beginner-friendly yet progressive plan will guide you every step of the way with structure, inspiration, and smart training tools.
Why This Plan Works for You:
✅ Heart Rate-Based Training – Learn to train smarter, not harder. Every session is designed around heart rate zones to help you improve efficiently and safely (Garmin or similar device recommended).
✅ Auto-Sync Workouts – Your daily workouts sync directly to your watch or app for instant, real-time coaching.
✅ 3:1 Training Rhythm – Build fitness with three weeks of progressive training followed by a well-earned recovery week to help you absorb gains and stay injury-free.
✅ Built for Beginners – Start with just 3.5 hours per week and build gradually to under 5 hours. Perfect for busy lives and new athletes.
What You’ll Learn and Achieve:
🏊 Swim Smarter, Not Harder – Gain confidence in the water with video-based drills and structured interval sessions.
🚴 Build Cycling Strength – Follow a proven progression of rides to boost endurance and power, guided by heart rate or perceived effort.
🏃 Run Strong & Steady – Mix of run/walk sessions and aerobic development to help you run further—and finish strong.
💪 Triathlon-Specific Strength – Short, effective strength workouts to build durability and help prevent injuries.
🔥 Race Day Ready – Includes brick workouts, threshold efforts, and a dedicated taper week so you arrive at the start line confident, fresh, and prepared.
This Is Your Time.
No matter where you're starting from, this plan will get you to the finish line—stronger, fitter, and proud of what you've accomplished.
Believe in your journey. Commit to the process. Crush your first Sprint Triathlon.
Have questions? Need help in selecting a plan? Reach out through our contact page
*Muscle & Motion App Required
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
00:51:00 | 00:45:00 |
|
Run
x3
|
01:23:00 | 00:50:00 |
|
Bike
x3
|
02:37:00 | 01:45:00 |
|
Strength
x2
|
01:11:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:51:00 | 00:45:00 | |
|
|
01:23:00 | 00:50:00 | |
|
|
02:37:00 | 01:45:00 | |
|
|
01:11:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.