15 Week Pool Sprint Triathlon Plan for 1st Timers

Average Weekly Training Hours 02:42
Training Load By Week
Average Weekly Training Hours 02:42
Training Load By Week

This free intro plan is a great way to prepare for your first Sprint Pool Triathlon.

Sample Day 2
500m
Swim - 500 meters

Warm-up:
100 L1 easy.
Main Set:
3 x 100 L2-L3 w/ 30 seconds rest.
Warm Down:
100 easy.

Sample Day 3
0:30:00
30 Minute Base Ride

10 minute warm up at L1,
15 minutes at L2,
5 minute cool down at L1

Sample Day 4
0:15:00
15 minute easy run

15 minutes at L1

Sample Day 5
500m
Swim - 500 meters

Warm-up:
100 L1 easy.
Main Set:
3 x 100 L2-L3 w/ 30 seconds rest.
Warm Down:
100 easy.

Sample Day 6
0:45:00
45 Minute Base Ride

10 minute warm up at L1,
30 minutes at L2,
5 minute cool down at L1

Sample Day 7
0:20:00
20 minute easy run

20 minutes at L1

Sample Day 9
500m
Swim - 500 meters

Warm-up:
100 L1 easy.
Main Set:
3 x 100 L2-L3 w/ 30 seconds rest.
Warm Down:
100 easy.

WannaTri Coaches
|
Coaching By WannaTri

Our triathlon coaching services are catered to your specific needs. Whether you need help with open water swimming, cycling skills, running form, or maximize your performance at a long course triathlon, we can help. All of our services are offered ala-carte, so you get more personalized, individual attention and feedback.