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