16-Week Beginner Sprint Triathlon Training Plan | EveryDayTri

This 16-week beginner sprint triathlon training plan from EveryDayTri is designed for athletes who want a longer, gradual build toward their first sprint triathlon or a return to consistent training.

With four months to prepare, this programme allows you to steadily develop endurance, technique, and confidence across swim, bike, and run while keeping the training manageable alongside everyday life.

Workouts use a combination of training zones and Rate of Perceived Effort (RPE), making the plan suitable whether you train using heart rate, pace, power, or simple effort-based guidance.

Perfect For:

First-time sprint triathlon athletes

Beginners wanting a longer 16-week build

Athletes returning to structured training

Anyone using TrainingPeaks zones, heart rate, pace, or RPE

What’s Included:

Structured swim, bike, and run workouts

Progressive endurance and technique sessions

Key brick workouts to prepare for race day

Gradual weekly progression with built-in recovery

Guidance using training zones and perceived effort

Coach support if you need help adjusting sessions

By the end of the programme, you’ll feel fitter, stronger, and fully prepared to confidently complete your first sprint triathlon.

Created by EveryDayTri — practical triathlon training designed for real life.

Learn more: www.everydaytri.com