Plan Overview

This plan prepares you for the specific demands of sprint distance triathlon — a 750m swim, 20km bike, and 5km run. Built around Rate of Perceived Exertion (RPE), every session is guided by how your body feels on the day, making this plan accessible regardless of the equipment or technology you have available. Short does not mean easy — sprint triathlon rewards speed, sharpness, and the ability to sustain high intensity across all three disciplines. This plan develops exactly that.

Who This Plan Is For

This plan is for athletes who have established a basic level of fitness across swimming, cycling, and running and are ready to train with structure and intent. You should be comfortable completing each discipline individually before combining them in training. No specialist equipment is required — just an honest ability to tune into your body and match your effort to the prescribed RPE for each session.

What the Plan Covers

The plan builds through structured phases, developing your aerobic base before introducing sprint-specific intensity and race-pace efforts. The final weeks bring you into a short, sharp taper designed to leave you fresh and primed for race day. RPE targets give every session a clear effort level while allowing you to respond intelligently to fatigue, conditions, and how your body is feeling on any given day — a skill that will serve you well on race day itself.

Medical Disclaimer

This plan is for informational purposes only and does not constitute medical advice. Consult a qualified medical professional before beginning this or any high-intensity training programme, particularly if you have pre-existing health conditions. The Tri Project accepts no liability for injury or adverse health outcomes. You train at your own risk. If you experience chest pain, dizziness, or disproportionate breathlessness, stop immediately and seek medical attention.