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Beginner Sprint Training Plan

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Print 16 & 20 Week Sprint Triathlon Training Programs

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16 Week Sprint Triathlon Plans
   

 Times per weekHours/Week
SwimBikeRun
The Original 13 Week2222.5-4
2x Balanced2222-4
Swim Focused3222.5-4.5
Bike Focused2322.5-5
Run Focused2232.5-4.5
3x Balanced3333.5-6
 
All of these programs assume you can already consistently do the following:
  • 20min Swim | 40min Bike | 20min Run
      
  • Balanced sports have a short and long training day.
      
  • 'Focused'  Programs will add another day to help you focus on your weak discipline OR just to do another day in the sport that you like assuming your ok in the others.
      
  • Focused programs have a medium length workout in the focused sport.
      
  • 3x has each a short, medium and long training session.
      
  • OF COURSE, the more you have time to train, the more competitive you will be ALTHOUGH doing each sport 2x/week will definitely allow you to finish comfortably.

20 Week Sprint Triathlon Plans
   

 Times per weekHours/Week
SwimBikeRun
2x Balanced2222-4
Swim Focused3222.5-4.5
Bike Focused2322.5-5
Run Focused2232.5-4.5
3x Balanced3333.5-6

*No program here or anywhere else is perfect.  Different programs work for different people.  These programs are based on our opinions, research, our personal experiences and others experience.  Please do your homework and look at other programs too (not just ours). 

 

All of these programs assume you can already consistently do the following:
  • 20min Swim | 40min Bike | 20min Run
     
  • Balanced sports have a short and long training day.
     
  • 'Focused'  Programs will add another day to help you focus on your weak discipline OR just to do another day in the sport that you like assuming your ok in the others.
     
  • Focused programs have a medium length workout in the focused sport.
     
  • 3x has each a short, medium and long training session.
     
  • OF COURSE, the more you have time to train, the more competitive you will be ALTHOUGH doing each sport 2x/week will definitely allow you to finish comfortably.
     
  • *An EXTRA month to sustain your max minutes before your race if you have been having problems.