12-Week Beginner Sprint Triathlon Training Plan | EveryDayTri
This 12-week beginner sprint triathlon training plan from EveryDayTri is designed for athletes preparing for their first sprint triathlon or those looking for a structured and progressive build toward race day.
Over 12 weeks you’ll steadily develop endurance, confidence, and consistency across swim, bike, and run training. The plan uses a combination of training zones and Rate of Perceived Effort (RPE) so you can train effectively whether you’re using heart rate, pace, power, or simply learning to judge effort.
Perfect For:
First-time sprint triathlon athletes
Beginners looking for a structured triathlon training plan
Athletes wanting a progressive 12-week build
Those using TrainingPeaks zones, heart rate, pace, or RPE
What’s Included:
Structured swim, bike, and run workouts
Endurance and technique-focused sessions
Brick workouts to prepare for bike-to-run transitions
Gradual weekly progression with built-in recovery
Guidance using training zones and perceived effort
Coach support to adjust sessions if needed
By race day you’ll feel fitter, stronger, and ready to confidently complete your first sprint triathlon.
Created by EveryDayTri — practical triathlon training built for real life.
Learn more: www.everydaytri.com