GOPEAKS • SPRINT
Prepare for your Sprint Triathlon in 8 weeks
English guidance for a 750 m swim – 20 km bike – 5 km run.
Is this your next step?
You should comfortably swim 400 m continuous freestyle, cycle 45 minutes and run easily for 25 minutes. Maintain about 3–4 hours/week for at least four weeks before starting, without pain affecting movement. If these requirements are not met, build your foundation first or choose a longer programme.
What you receive
- 54 sessions: 53 structured swim, bike and run workouts plus a written race-day entry.
- Nine guidance notes covering setup, weekly priorities, recovery and pre-race preparation.
- Weeks 1–7: two swims, two rides, two main runs and a short run after cycling each week; Monday rest.
- Recovery in week 4, reduced volume in week 7 and short pre-race sessions in week 8.
- Brick runs progress from 8 to a maximum of 18 minutes. Full descriptions explain effort, technique, rest and adjustments.
Your weekly commitment
W1: 3h33 · W2: 3h57 · W3: 4h22
W4: 3h10 · W5: 4h38 · W6: 5h03
W7: 4h02 · W8: 1h15 before the event.
Race day is estimated at 1h40 for calendar planning, not a promised finish time. Actual duration and cut-offs depend on the athlete and organiser. Swim times include rests; transitions require another 3–5 minutes.
Simple effort guidance
Most work is easy to moderate at RPE 3–4/10. RPE is perceived effort on a 0–10 scale. Selected sessions include controlled faster efforts that can be omitted when needed. No maximal test or power meter is required. Read every description for variations within structured blocks. Device syncing depends on compatibility.
Open-water preparation
Pool fitness does not replace open-water skills. Arrange supervised practice with a coach or rescue team; never swim alone. The plan explains a same-duration pool-session replacement and offers an alternative if you are not race-ready.
Equipment
A working bike or trainer, helmet, running shoes, goggles, swim cap and access to a supervised pool. Use familiar equipment, food and drinks.
What does $39 include?
The fixed eight-week English plan delivered through TrainingPeaks. Daily individual adjustments, coach monitoring, in-person technique correction, supervised open-water practice, race entry and TrainingPeaks Premium are not included. No finish time is guaranteed.
Get started
Align week 8 with race Sunday and read START HERE. Moving workouts depends on account features; do not stack missed sessions. Questions: hello@gopeaks.coach.
Coach Dieu Xuan Trung | Gopeaks
Choose your next step
Triathlon Foundation – 4 Weeks, English · Sprint Triathlon – Vietnamese edition. Check entry requirements and sample weeks; choose one main plan, not both.
Gopeaks in Vietnam
Gopeaks is based in Ho Chi Minh City. Need personal adjustments? Explore online endurance coaching. Discover Gopeaks Academy for endurance education. Services are separate; website resources are mainly in Vietnamese.