Triathlete Mag 12-Week Super Simple Sprint Triathlon Plan

Average Weekly Training Hours 03:10
Training Load By Week
Average Weekly Training Hours 03:10
Training Load By Week

This plan is ideal for beginner to intermediate triathletes who are currently able to complete a 15 minute swim (with breaks as needed), a 30-minute bike, and a 30-minute run/ walk. You will find this plan quite easy to comprehend, and the rhythm of workouts each week, as well as from week to week, to be fun and achievable for even those with busy work or family commitments. You will enjoy progressing through assorted training ‘phases’, such as ‘test’, ‘build’, and ‘recover’, and as such will be able to note improved fitness and speed throughout each 4-week cycle.

Sample Day 2
0:30:00
Swim Test

WU- 5 to 10 minutes easy swim
MS- Swim 15 minutes max distance... taking breaks if/ as needed.
CD- 5 minutes easy swim

Sample Day 3
0:45:00
Easy Bike

Ride easy/ conversational, and use an easy gear with a high cadence.

Sample Day 4
0:45:00
Run Test

WU- 10 minutes easy walk/ jog
MS- Run/ walk 30 minutes maximum distance.
CD- 5 minutes easy walk

Sample Day 5
0:19:59
Easy Swim

Swim easy, taking breaks as needed.

Sample Day 6
0:45:00
Bike Test

WU- Ride 10 minutes easy
MS- Ride 30 minutes maximum distance
CD- Ride 5 minutes easy

Sample Day 7
0:30:00
Easy Run

Run/ walk easy (conversational), taking breaks as needed.

Sample Day 9
0:25:00
Build Swim

WU- 5 minutes easy swim
MS- 4 x 3 minutes TP (test pace), with 1 minute RI (recovery interval)
CD- 5 minutes easy swim