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16 week Beginner Sprint Triathlon 4-7 hours


Jennifer Meyer

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16 Weeks

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Plan Description

TriSmart Training Systems has created a 16 week training plan designed to help a first time triathlete complete a sprint distance triathlon. TriSmart has geared this program to someone who currently works out a few hours a week and can commit up to 6-7 hours per week in the hardest weeks. This plan can be used with a heart rate monitor but it is not necessary.
I have also included my race tips on race selection, nutrition and transitions.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:34 hrs 0:45 hrs
Swim x3
1:08 hrs 0:30 hrs
Bike x3
2:10 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:34 hrs 0:45 hrs
1:08 hrs 0:30 hrs
2:10 hrs 1:30 hrs

Training Load By Week

Jennifer Meyer

TriSmart Training Systems, LLC

Running-Trained in the Pose method of Running. Level II Certification

TriSmart provides coaching for all levels of athletes. TriSmart also provides individual and group workouts, focusing primarily on improving running, cycling and swimming technique

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