Novice SPRINT Distance Triathlon. 12 Week. 3-5 hours per week. Includes email access to coach.

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

This Novice Sprint distance triathlon training plan will gradually build your fitness, strength and confidence, taking you all the way to race day.

"I really like your style and feel that I have a virtual coach at my side during training. After I do my first sprint triathlon next week I’d like to sign up for another plan." Toby Garritt, Bali, May 2017.

What's Included?

  • Flexible training plan with detailed workouts

  • Email access to coach

  • Full help centre and FAQ support

  • Exportable workouts to your devices

Is This Plan For You?

There are usually 2 swims, 2 cycles, 2 runs and a strength workout each week, plus a day off. Every 4th week is an easier week. You can move the workouts around to suit your availability. Brick workouts and open water swims are included later on. Training Zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG, 300KB)

• Screenshot of the biggest 2 weeks (JPG, 300KB)

Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Advanced version, email us within the first 14 days and we'll swap it free of charge.



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Sample Day 2
Aerobic Endurance Run

A steady run, mainly in Zone 2. You should be able to chat at this intensity. This can be a jog/walk if you prefer.

Sample Day 3
Aerobic Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. 

Guide to swim abbreviations is here:

Warm Up:
All in Zone 2 with 20secs rests.
100FC, 50KICK, 50FC DRILL* (see attached description).

2x200 in Zone 2 as (150FC, 50KICK) +30secs rests.

Warm Down:
50PULL in Zone 2 +15secs rest.
50 as (breast/back) in Zone 2.

Sample Day 3
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts:

Sample Day 4
Speed Skill Bike

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.  

Warm Up:
5mins easy Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2)

3x2mins in Zone 4 (+60secs rests in low Zone 2)

Warm Down:
5mins in Zone 2

Sample Day 5
Pool Swim, Speed Endurance

These swims involve effort at or above race pace, with regular recoveries. They will build your speed for race day.

Warm Up:
100 as (25BACK/75FC) in Zone 2 +15secs rest,
100KICK as (50 in Zone 5, 50 in Zone 2).

Main Set:
8x50FC mostly in Zone 3 (but aim for Zone 5 for the 4th and 8th 50's). 
All with 15secs rests.

Warm Down:
100 Your Choice in Zone 2

Sample Day 6
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. This can be a jog/walk.

Sample Day 7
Aerobic Endurance Ride

A nice steady ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity.

Phil Mosley
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends.

My training plans give you structure, consistency and progression. There are no shortcuts.