10-Week Beginner Triathlon - Sprint Distance

Average Weekly Training Hours 04:30
Training Load By Week
Average Weekly Training Hours 04:30
Training Load By Week

Finish your first (or next) sprint triathlon with a smile on your face! This is a 10-week program for beginner or first-time triathletes. Limited experience or established fitness level needed - you should feel comfortable in the pool and be able to walk/jog for at least 30 minutes. The emphasis is on proper technique and completing the workouts (not completing them at a certain pace or within a certain amount of time).

Sample Day 1
1:00:00
Strength Training

Total Body Strength Training: free weights, boot camp class, yoga, or similar workout.

Sample Day 2
0:45:00
Pool Swim

Warm-Up: 100 meters of each - kicks /board, Pulls w/buoy, and breast stroke. 30 sec rest after each 50 meters.

Main Set: 10 x 50 meters with 60 sec rest between each.

Sample Day 3
0:30:00
Bike

30-40 min ride - indoor on a trainer or outside. Focus on cycling technique and keep a higher cadence (>85 RPM).

Sample Day 5
0:20:00
Open Water Swim

400 meters or 20 min swim in lake or ocean.

Sample Day 6
0:45:00
Steady State Ride

30-60 minute easy (steady state) bike ride. Preferably a group ride - the emphasis is "time in the saddle" not mileage or average speed/power.

Sample Day 8
1:00:00
Strength Training

Total Body Strength Training: free weights, boot camp class, yoga, or similar workout.

Sample Day 9
0:45:00
Pool Swim

Warm-Up: 100 meters of each - kicks /board, Pulls w/buoy, and breast stroke. 30 sec rest after each 50 meters.

Main Set: 12 x 50 meters with 60 sec rest between each.