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SPRINT 12 + 1 Weeks Complete Plan - Beginner


Tom Chavez, Ironman University Certified Coach

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13 Weeks

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Plan Description

This 12 + 1 Week Training Plan is for first timer triathlete, it includes 12 training weeks plus 1 recovery week for transition to your next goal. The objective is to complete a triathlon in a progressive but challenging plan.
Choose this plan if you are fit and healthy enough to train for a Triathlon but you have done little or no recent swimming, cycling and/or running. The plan starts with a total of 1:40hrs week up to 3:56 at week 11.

At the end of the plan you will have the fitness to complete your first Sprint distance Triathlon.

Training Plan Phases:
Preparation Phase (General) – Week 1-4
Preparation Phase (Specific) – Week 5-8
Competition Phase (Pre) – Week 9
Competition Phase (Competition) – Week 10-11
Competition Phase (Taper) – Week 12
Transition Phase - Week 13

For any additional request, please visit or email me at

Coach Tom

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
0:01 hrs 0:20 hrs
Bike x2
1:08 hrs 1:00 hrs
Run x2
0:45 hrs 0:40 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
0:01 hrs 0:20 hrs
1:08 hrs 1:00 hrs
0:45 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tomas Chavez

TriOn3 Team

On-line Fitness, Running and Triathlon Team.

$63.00 - Buy Now