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Sprint Triathlon Plan for Women (NOVICE, 16 Weeks), Starts Any Time


Krista Schultz, MEd, CSCS

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16 Weeks

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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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Plan Description

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“It's never too late to be what you might have been.” - George Elliot

Congratulations for taking on the challenge of a Sprint Triathlon!

Designed for the female NOVICE triathlete, this 16-week structured and periodized plan designed by USAT-certified coach Krista Schultz, MEd, CSCS will prepare you for a Sprint Triathlon (typically 750m swim, 20km bike, 5km run).

The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 3 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide.

Athletes should be able to complete the following workouts prior to beginning the plan:
• Swim: 50 meters or yards continuously
• Bike: 30 minutes
• Run or Run/Walk: 20 minutes

Questions? Please visit us on the web at or email our team directly at:

krista schultz coaching certifications

Please note: This plan can be re-used in the future (change start or end date).

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:04 hrs 0:40 hrs
1:44 hrs 1:30 hrs
0:55 hrs 0:45 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:04 hrs 0:40 hrs
1:44 hrs 1:30 hrs
0:55 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Krista Schultz, MEd, CSCS


Krista specializes in coaching and consulting women beginner to intermediate level triathletes. Consulting services include nutrition, weight loss and training programs. Visit her at

Triathlon, cycling and run coaching, blood lactate testing, personal training and nutritional consultations.