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A 14 week Sprint Triathlon Training Plan



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14 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

14 week Physical Therapist based plan to get you ready for a successful Sprint Distance Triathlon! This is a safe and healthy plan designed to help you achieve your goals! It includes a safe progression, cross training and core strengthening that will get you to the start line healthy, happy and ready to race!

I am a physical therapist with Drayer Physical Therapy, a USAT Triathlon Coach and owner of Tri Strong Coaching. I understand the demands of work, family, nutrition, training and injury prevention. Thank you for choosing this plan! If you have any questions please email me at

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3,014m 1,875m
1:23 hrs 1:45 hrs
0:18 hrs 0:10 hrs
0:13 hrs 0:55 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
3,014m 1,875m
1:23 hrs 1:45 hrs
0:18 hrs 0:10 hrs
0:13 hrs 0:55 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Laura Fromdahl

Tri Strong Coaching

I am a USAT Triathlon Coach & a physical therapist that specializes in triathletes. My coaching and plans are physical therapy biased and designed to get you to your race happy, healthy and prepared to compete. I started out specializing in beginner female triathletes...but now I have men and women racing all over the nation....from mini sprint distances to full ironman distances! Contact me for a free trial plan & references: or (843)597-0110.

Laura Fromdahl