Start your sprint triathlon
Tri-Ready: 12 Week - Couch to Sprint - PRE + Email Coaching — 12 weeks of clear, progressive training from Rapid Snail Racing.
At a glance: 12 weeks | Beginner | About 5-7 workouts/week | Email plan support
Is this your starting point?
Begin if you can walk or jog 10 minutes, ride 20 minutes and swim one 25 m pool length without stopping.
What is in the plan?
Train Smarter with a Simple, Beginner-Friendly Plan
A gradual swim, bike and run progression uses heart-rate zones for riding and running, with race preparation and recovery guidance.
This program is built with simplicity in mind—requiring little to no equipment while delivering a clear, no-fuss approach to training. Straightforward, effective, and easy to follow, it’s designed to fit seamlessly into your busy schedule.
Using Rate of Perceived Exertion (RPE), the plan gradually builds your swimming, biking, and running fitness through structured, distance-based workouts. You’ll gain endurance, strength, and confidence in all three disciplines—without feeling overwhelmed. Along the way, you’ll also receive guidance on pacing, recovery, and race-day basics so you arrive prepared, not stressed.
Equipment: Swim, bike and run basics plus a device that tracks heart rate. A stationary trainer is a great option if you prefer to ride indoors, but it’s not essential if you can ride outdoors or have access to a gym bike that records distance.
Email support included
Ask plan-related questions during the 12 weeks and for 14 days after the final scheduled day. Replies are normally within two business days. This fixed plan does not include ongoing workout review or calendar management. See the full email support details.
The people behind your plan
Robert and Rachel Welsford are the father-and-daughter team behind Rapid Snail Racing. Meet the coaches.
From RSR plan athletes: Kyle S. | Kristin T. | Viorel P.. Each story reflects that athlete's own plan and support arrangement.
Questions before you buy? Email RSR. Review the sample week and training chart on this page.