The sprint triathlon (750 m of swimming, 20 km of bike and 5 km of racing) is the ideal distance to debut. This free 10-week plan is designed for those who no longer swim, pedal and run a little and want to finish their first race with good sensations. To plan a full season, see how to plan your triathlon season.
Rapid response: For a sprint triathlon in 10 weeks, train about 6 sessions per week: 2 swimming sessions, 2 bike sessions and 2 race sessions, with a combined bike and race session (transition) each week from the specific phase. Most of it, at mild intensity; last week, less volume and some pace.
Before we start
- You can swim about 400 m in a row, even if it's slow.
- You can pedal about 45 minutes and run about 20 minutes in a row.
- You have access to a swimming pool and a bike in good condition, with helmet.
If you do not reach these minimums, spend a few weeks on each discipline separately.
The 3 phases of the plan
| Phase | Weeks | Objective |
|---|---|---|
| Base | 1-4 | Swimming technique, soft volume, general strength |
| Specific | 5-8 | Race pace, combined sessions, transitions |
| Setting up | 9-10 | Less volume, maintain intensity, race |
Type week in each phase
| Day | Base (1-4) | Specific (5-8) | Set-up (9-10) |
|---|---|---|---|
| Monday | Rest | Rest | Rest |
| Tuesday | Technical swimming 30-40 min | Swimming: 100 m series at race rate | Short swim with some 50 m fast |
| Wednesday | Soft race 30 min + strength | Race: 4-5 × 4 min at 5K pace (rec. 2 min) | Soft race 20 min + progressive |
| Thursday | Soft bike 45-60 min | Bici: 3 × 8 min at race rate | Short bike with 2-3 pace changes |
| Friday | Gentle continuous swimming | Continuous swimming 600-800 m | Rest |
| Saturday | Soft bike 60-75 min | Combined: bike 45 min + race 15 min | Very short combination or break (week 10: race) |
| Sunday | Soft race 35-40 min | Soft race 40 min | Soft rolling or running |
Week 4 and week 8: reduces volume to assimilate. Always warm up before quality sessions.
Transitions: train them
- Always place the material in the same order.
- Practice getting out of the water and switching to the bike at home.
- In the combination, go out for a run just as you get off the bike: you learn how to manage heavy legs.
Why the plan is made like this
- Soft base: In endurance sports most of the volume is done at low intensity (Seiler, 2010).
- Specific practice: In triathlon, getting well prepared requires training every discipline, transitions and race strategy (Etxebarria et al., 2019).
- Setting up: reduce volume and maintain intensity before competing (Bosquet et al., 2007). If you follow the load, look at it in CTL, ATL and TSB.
And TrainingForever for triathlon?
TrainingForever covers running (asphalt and trail), strength, mobility, cycling and swimming, so you can use it for this whole plan, syncing sessions with Garmin Connect. If you're looking for a general block plan, look at the free training plan.
What a Coach Says
"In a first sprint, transitions and the head are the most trained. To practice changing from bike to race takes away a lot of fear." — Marc Bañuls, coach with more than 15 years of experience
Frequently Asked Questions
How long does it take to prepare a sprint triathlon?
If you swim, pedal and run a little, 10 weeks is a reasonable time to end with good sensations.
How many hours a week do I need?
With about 6 short sessions per week is enough for a sprint; the duration of each depends on your level.
What is a combined training?
A bike session followed by a race without pause, to get used to the legs to change.
Do I need a triathlon bike?
No. For a first sprint, a good road or mountain bike and an approved helmet are enough.
Sources
- Seiler S. What is best practice for training intensity and duration distribution in duration athletes? Int J Sports Physiol Perform. 2010;5(3):276-91.
- Etxebarria N, Mujika I, Pyne DB. Training and competition readiness in triathlon. Sports. 2019;7(5):101.
- Bosquet L, Montpetit J, Arvisais D, Mujika I. Effects of covering on performance: a meta-analysis. Med Sci Sports Exerc. 2007;39(8):1358-65.
