Whether you're a beginner triathlete taking on your first sprint triathlon, an intermediate athlete who wants to improve, or an advanced triathlete tackling a personal best, we’ve got you. Our comprehensive beginner sprint triathlon training plan will get you to the start line fully prepared and ready to succeed.
In this post, we’ll guide you every step of the way. By the end of this article, you’ll have a greater understanding of what an sprint triathlon involves.
You’ll learn essentials for planning your workouts and getting as much as you can out of your training sessions.
You’ll get a handle on the gear you’ll need, plus tips for maintaining motivation, and handling rest days.
Let’s get started!
If you’re the kind of person who wants personalized guidance, you can sign up to train for free on the MOTTIV training app where we do all of the planning for you. All you have to do is show up willing to do the work every day, we take care of the rest.
What You'll Learn in This Article
- Overview of the beginner sprint triathlon training plan
- Explanation of this race format and average finish times
- Training requirements and understanding training zones
- Detailed breakdown of the phases of the training plan
- Weekly training schedule and specific workouts for swimming, biking, running, strength, and mobility
- Essential gear for beginners and experienced athletes alike
- Tips for staying motivated and managing recovery days
- Effective race preparation strategies
What You Need to Know Before Starting a Sprint Training Plan
Preparing for a sprint triathlon requires dedication. The race itself is a challenge that combines back to back swimming, cycling, and running. To complete a sprint triathlon, you need to be strong in all three disciplines and able to maintain your stamina and focus over several hours of racing.
A 12-20 week or longer training plan allows you to build the necessary endurance, strength, and mental toughness gradually. Why? We want you to stay injury-free, and help you peak at the right time. We’ll break down the plan into specific phases, helping you target different aspects of your fitness and building consistency.
If you choose the 8 week training plan, know that it’s intended for athletes who can already run continuously for 30-60mins, bike 60 minutes, and swim 400m non stop without difficulty. (If you want to develop a better baseline, check out our books to get started!) We want you to stay injury-free, motivated, and help you peak at the right time.
What is a Sprint Triathlon?
Completing a sprint triathlon is a reasonable goal for many triathletes, especially first-timers. For some, it’s a step along the way towards an Ironman, or full-distance triathlon. For others, it’s a legit challenge in and of itself, and a chance to work on transitions and speed.
A sprint distance triathlon is one of the shortest triathlon race formats. It’s also one of the most common. Shorter than the Olympic distance, which is featured in the summer Olympics, it’s a great stepping stone or chance to practice all the elements of triathlon.
Components of a sprint triathlon (in this order):
- Swim: 750 m (0.47 miles)
- Bike: 20 km (12.4 miles)
- Run: 5 km (3.1 miles)
A sprint tri for a beginner will test endurance and focus. For a more advanced athlete, it will test your pacing, nutrition, and hydration strategies. For all athletes, it demands physical endurance and mental resilience.
Here at MOTTIV, we are seasoned sprint triathlon racers ourselves. We’ve learned from the best coaches in the sport, made countless mistakes, and celebrated dozens of finishes. We’re here to share our real-world knowledge with you!
What are the Average Finish Times for a Sprint Triathlon?
Finish times at this distance vary based on an athlete's experience, fitness level, and the specific course features. The following are the average finish times across sprint participants:
- Elite athletes: 55 minutes to 1 hour
- Competitive amateur athletes: 1:05-1:20
- Average age-group triathletes: 1:20-1:40 is considered a good time
- Beginner triathletes: 1:40-2:15 is reasonable to aim for
Remember, factors such as the course elevation profile (hilly or flat), weather, and the athlete's strengths in swimming, biking, or running can significantly impact their final result.
Goals keep us motivated but we can’t control every variable on race day. No matter what happens, give it the best you can on the day.
What is the Time Commitment for Training?
Preparing for a sprint requires you to balance three different disciplines plus strength training and recovery. Taking a full 12 weeks to train allows your body to adapt without overtraining. The goal is not just to reach the finish line but to enjoy the experience and perform your best.
Average Training Time:
- Beginners: Start with 3-4 hours per week, gradually increasing to 6-7 hours.
- Intermediate: Aim for 5-7 hours per week, gradually increasing to 6-9 hours.
- Advanced: Begin with 8-9 hours per week, gradually increasing to 10-12 hours.
Use the calculator below to figure out exactly how many weeks you will need to train to realistically reach your goals based on your current level of fitness and the race you're looking to tackle.
Balancing Swim, Bike, and Run in Your Training Plan
One of the main challenges of sprint training is balancing the training required for three separate sports. A common training split might look like this:
- 2-3 swims per week
- 3-4 bike rides per week
- 3-4 runs per week
Adjust these based on your strengths and weaknesses. For example, many athletes spend more time on the bike since it’s the longest leg of the race.
If you’re looking for a personalized training plan that adapts to your level of fitness, schedule, and goals, sign up for the MOTTIV training app today, and start building toward your next triathlon goal!
Understanding Triathlon Training Zones
To get the most out of your workouts, you'll need to train in different heart rate or bike power zones depending on each session's unique purpose and goal. These zones help target specific adaptations such as endurance, speed, and recovery, and make you into a well-rounded athlete.
Training zones explained:
- Zone 1 (Recovery): Low intensity, ideal for active recovery.
- Zone 2 (Endurance): Steady pace, helps build an aerobic base.
- Zone 3 (Tempo): Moderately challenging, improves aerobic capacity.
- Zone 4 (Threshold): High-intensity effort near race pace builds stamina.
- Zone 5 (VO2 Max): Maximal effort, improves speed and power.
Use the calculator below to get your own personal triathlon training zones.
What Gear Do You Need for a Sprint Triathlon?
Having the right gear is essential for a successful sprint race. Each discipline requires specialized equipment that will make training safer and more comfortable, not to mention improve your performance.
Essential triathlon gear:
- Beginner triathlon gear (mandatory): Wetsuit (if water is cold), mirrored swim goggles, swim cap, any bike (bonus if you have clip-on aerobars), any helmet, running shoes, cycling top, and tri shorts.
- Nice upgrade triathlon gear (very helpful): road or triathlon bike, aero road helmet, bike computer, heart rate monitor, triathlon watch, triathlon suit.
- Advanced triathlon gear (the best of the best): triathlon (aka time trial) bike, bike power meter, race running shoes.
Take a look at this blog post for a deep dive on everything you need for a triathlon.
The Mental Side of the Sport: How to Maintain Motivation
Staying motivated is easier if you break your training into smaller goals. Here's how to maintain your drive:
- Set mini-goals: Complete a 5k running race or even a mini triathlon (aka a try-a-tri or similar) as stepping stones. These serve as practice races for elements of racing such as improving your transitions and testing out new gear or nutrition strategies.
- Find a training group: Surround yourself with like-minded athletes. As Taren recalls: "It wasn’t until I started training with a regular group of athletes that I felt like I became an athlete myself; those friends pushed me, taught me, suffered with me, and we all became very close friends as a result. It’s the best part about our sport."
- Track your progress: Use a training app (like MOTTIV) to celebrate improvements with our strong community of fellow amateur athletes around the globe.
Managing Workouts and Rest Days
Balancing intense workouts with recovery is key to avoiding injury and burnout. Stick to a structured rest schedule and listen to your body. Our training plans will recommend you train hard for two weeks, then take a lower-volume “rest” week so you can be ready for the next level of training.
"Over my first few years in the sport I was on such a high that I found it difficult to truly rest. I got injured as a result. I plateaued for a few years until I learned that resting is more important than hard training. Do yourself a favor and learn how to recover well. It will help make you a better athlete." -Taren Gesell, MOTTIV’s founder and CEO.
The Three Phases of the Couch to Sprint Plan
Our beginner training plans are broken into rough “macro” phases, each targeting different aspects of fitness and race preparation. These phases ensure that your body adapts progressively and you arrive at race day in peak condition. (Longer plans have an additional “race preparation” phase)
Phase 1: Base Building (Weeks 1-4)
The base-building phase is all about laying the groundwork for your triathlon fitness. During this phase, the focus is on aerobic endurance, technique, and strength. Think of this phase as building the foundation for the dream house of your training.
Objectives:
- Build aerobic capacity through low-intensity workouts (Zone 2).
- Build top-end anaerobic speed with short, fast bursts in the swim and bike workouts.
- Improve swim, bike, and run form with drills and technique work.
- Strengthen your body and improve flexibility with strength and mobility workouts.
Sample weekly structure:
- Swim: 2-3 times per week, focusing on technique and endurance.
- Bike: 2-3 rides per week, working on aerobic endurance.
- Run: 2-3 runs per week, with an emphasis on easy-paced long runs.
- Bonus strength: 1 strength workout per week with an emphasis on stability and mobility
Phase 2: Building Endurance and Strength (Weeks 5-10)
After a week of recovery, you’ll start the next phase by increasing the intensity and volume of your workouts to build both endurance and strength. (This is also a great phase in which to include practice races.)
Objectives:
- Increase long runs, long rides, and swim distances.
- Incorporate strength-building workouts such as hill repeats and interval training.
- Continue with strength and mobility workouts.
Sample weekly structure:
- Swim: 3 sessions, incorporating longer swims and intervals.
- Bike: 2-3 rides, focusing on building mileage and power on hills.
- Run: 2-3 runs, including long runs and tempo efforts.
- BONUS Strength: 1 strength workout per week with an emphasis on building strength and heavier weights
Phase 3: Peak Training and Race-Specific Workouts (Weeks 11+)
After a short recovery, you’ll progress from this into the meat and potatoes of your sprint training. In this phase, workouts will be long, and you'll be practicing race-specific strategies.
Objectives:
- Complete race-specific workouts over increasingly longer distances.
- Focus on maintaining race pace, refining nutrition strategies, and transitioning smoothly between disciplines.
- Incorporate brick workouts to practice the bike-to-run transition.
Sample weekly structure:
- Swim: 3-4 longer sessions, maintaining endurance and speed.
- Bike: 2-3 long rides, with intervals at race pace.
- Run: 2-3 long runs, practicing pacing and hydration.
- BONUS Strength: 1 strength workout per week with an emphasis on mobility
How to Dial in Your Race Pace
In the final few weeks before your race, you’ll see intervals prescribed as "at or above your target race pace." These will help you get a sense of what an achievable race pace is for you.
As a starting point, you can use the race pace calculator below to get some guidelines for your sprint race pace.
Tapering for a Sprint
As race day approaches, it's time to taper! In this phase, you’ll see reduced training volume to allow for recovery while helping you maintain fitness.
The tapering phase is critical for peak performance on race day. During the taper, you'll reduce your training volume while maintaining intensity, allowing your body to recover and build up energy stores.
Objectives:
- Start tapering 10 days to one week before your race. We’ve experimented with various tapers, and find this range works well. (Some athletes might find they need a longer taper if their plan hasn't included enough rest and recovery throughout. Though that’s never the case with MOTTIV training plans, we make sure you’re properly prepared for every single event you sign up for!)
- Take one full day off at the start of the taper
- Reduce weekly training volume by 30-50%
- Keep some intensity in your workouts (this will help maintain “freshness”)
- Prioritize rest, recovery, and mental preparation (after all, you’ll have more time on your hands!)
Swim, Bike, Run, Strength and Mobility Workout Details
Below are the types of workouts we prescribe in the MOTTIV app. How many of these workouts you do each week is based on your current level of fitness, how many hours you're able to train every week, the type of race you’re targeting (ie: you won’t see very long runs and rides on a sprint training plan) and the level of performance you’re targeting.
Long Run (50 mins - 2:30 hrs): The most important run in a run training plan is the weekly Long Run that most runners do on the weekend when they have more time available. The Long Run is low intensity, building up gradually to 2:30 hours in an sprint program. This run will build endurance and teach your body to manage energy to complete the distance of your race. You can learn all about the Long Run, how to execute it well, and what to eat before and during here.
Interval Run (40 - 80 mins): The second most important run in a run training plan is a weekly interval run, which we call the Intense Run in our training plans. Most athletes do this run during the week. The interval run will build your top end speed and be based on your run pace determined in the calculator above. You can learn all about how to execute an interval run and what to eat before and during the workout to get the most out of it in this article.
Tempo Run (45 mins - 90 mins): The weekly tempo run (which we call the Steady Run) bridges the gap between the endurance you'll build in the long run and the speed you build in the interval run, it teaches you how to run fast without getting tired. Tempo runs have been proven to be a key component of a successful run training plan. You can learn all about tempo runs in this article.
Brick Run (15 - 50 mins): A Brick Run is a type of workout where you transition immediately from cycling to running. This helps condition your muscles to switch efficiently between the two activities, simulating the feeling and load you'll experience on race day. Starting with shorter runs “off the bike,” and gradually increasing the duration up to 50 minutes will teach your legs to perform well after cycling. You can learn all about the benefits of Brick Runs and how to implement them in your training here.
Main Bike (60 mins - 3:30 hrs): The Main Bike workout is designed to build up your cycling endurance with low-intensity rides. As race day approaches, these workouts will incorporate intervals at race pace to prepare you for the demands of the event. Starting from 60 minutes and extending up to 3 and a half hours, this workout is vital for improving your stamina. You can read about how to execute Main Bike workouts effectively in this article.
Interval Bike (50 - 60 mins): Interval Bike workouts are intense sessions focused on boosting your VO2 max and overall speed. These high-intensity intervals, lasting between 50 to 60 minutes, are designed to push you to your limits and significantly enhance your cycling performance. Learn more about the importance of Interval Bike workouts and how to incorporate them into your training here.
Steady Bike (55 - 90 mins): Steady Bike workouts are tempo efforts with lower cadence work to keep your heart rate low while still providing significant time under load. These sessions, ranging from 55 to 90 minutes, help build muscular endurance and teach your body to operate efficiently at a consistent pace. Check out our steady bike article here.
Recovery Bike (60 - 90 mins): Recovery Bike workouts are very easy rides at extremely low intensity. These sessions, lasting between 60 and 90 minutes, are designed to stimulate blood flow and enhance recovery without adding significant fatigue.
Main Swim (60 - 90 mins): The Main Swim is the key swim session of the week, focusing on building both endurance and speed. These swims, lasting from 60 to 90 minutes, are integral for improving your overall swimming performance. You can read more about the basics of triathlon swimming in this article here.
Steady Swim (45 – 60 mins): A Steady Swim is slightly shorter than the Main Swim and is designed to build speed combined with endurance. These swims, ranging from 30 to 60 minutes, offer a balanced approach to improving both your aerobic capacity and swim efficiency.
Technique Swim (30 – 60 mins): Technique Swims focus on improving your swim form through drills, shorter intervals, and the use of swim toys. These lower-intensity swims, lasting from 30 to 60 minutes, are essential for mastering good technique and preventing injuries.
Strength Workout (30 mins ): Cross-training with strength workouts is critical for athletes who don't want to finish their race simply and want to finish feeling strong. Strength training for runners has been proven to improve race performances, and athletes tend to feel much better physically. We believe so strongly in strength training that our app has 25 hours of guided strength workouts designed specifically for the needs and imbalances of endurance athletes. You can read all about strength training for runners here.
Mobility Workout (30 mins): Yoga for runners hasn't been shown to improve race day performance, but most athletes feel much better if they include some light stretching at least once per week. Our app has nearly 15 hours of guided mobility workouts that are based on Hatha and Yin yoga, which is slower and less intense than most yoga classes you'd do in a studio. You can read all about why we believe runners with more time available should include a mobility session in their training plan here.
Beginner Sprint Triathlon Training Schedule
Below are four variations of our free, beginner sprint triathlon training plan. Because we don’t want to make these plans too long, they’re extremely basic. For a fully comprehensive and personalized plan with specifics on every moment of every workout, sign up to the MOTTIV training app and train for free.
- Week 1: Build Baseline Fitness (4:30-6:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (30min)
- High-intensity interval ride
- Wednesday: Main Swim (35min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30min)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40min)
- Intervals of 200 m/y
- Saturday: Main Bike (60-120min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (30-60min)
- Longest run of the week; long, low intensity
- Week 2: Recovery and FTP Testing (3:30-4:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (30min)
- High-intensity interval ride
- Wednesday: Main Swim (20min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (20min)
- Intervals of 30sec to 8min
- Thursday: Mobility (20min)
- 20 minutes of yoga and stretching
- Friday: Steady Swim (30min)
- Intervals of 200 m/y
- Saturday: FTP Test (60min)
- FTP Ramp Test. We recommend using the Zwift Ramp Test but you can do this on your own manually. Enter that number into your training settings in the MOTTIV app.
- Sunday: Main Run (30-60min)
- Longest run of the week; long, low intensity
- Week 3: Build Baseline Fitness (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (38mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (50mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 4: Recovery and Run Testing
- Monday: Rest
- Tuesday: Intense Bike (38mins)
- High-intensity interval ride
- Wednesday: Main Swim (40mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: FTP Test (60min)
- FTP Ramp Test. We recommend using the Zwift Ramp Test but you can do this on your own manually. Enter that number into your training settings in the MOTTIV app.
- Sunday: Main Run (40mins)
- Easy run, low intensity
- Week 5: Adapt to New Training Load (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (50mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 6: Build Race Specific Fitness (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (50mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 7: Peak Sprint Training (5:30-6:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (70mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (50mins)
- Longest run of the week; long, low intensity
- Week 8: Taper and Race Week (1:00hr + race time)
- Monday: Rest Day
- Take the day off! Try to keep your feet up and make this day as relaxed as possible to flush out fatigue and kick off the taper
- Tuesday: Bike Primer (30 min)
- Short, easy ride with a couple of race pace bursts
- Wednesday: Swim Primer (10min)
- Short, easy swim to keep the joints loose
- Thursday: Run Primer (15min)
- Short, easy run with a couple of race pace bursts
- Friday: Rest Day
- Take the day off! Do some foam rolling or trigger point therapy to work out any niggles you have!
- Saturday: Run Primer (10min)
- Short, easy run to keep the body loose
- Sunday: Race Day!!
- Enjoy the race and know that you’ve got the strength to reach the finish line!
- Week 1: Build Baseline Fitness (4:30-6:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (30min)
- High-intensity interval ride
- Wednesday: Main Swim (35min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30min)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40min)
- Intervals of 200 m/y
- Saturday: Main Bike (60-120min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (30-60min)
- Longest run of the week; long, low intensity
- Week 2: Build Baseline Fitness (4:30-6:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (30min)
- High-intensity interval ride
- Wednesday: Main Swim (35min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30min)
- Intervals of 30sec to 8min
- Friday: Steady Swim (45min)
- Intervals of 200 m/y
- Saturday: Main Bike (60-120min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (30-60min)
- Longest run of the week; long, low intensity
- Week 3: Recovery and FTP Testing (3:30-4:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (30min)
- High-intensity interval ride
- Wednesday: Main Swim (20min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (20min)
- Intervals of 30sec to 8min
- Thursday: Mobility (20min)
- 20 minutes of yoga and stretching
- Friday: Steady Swim (30min)
- Intervals of 200 m/y
- Saturday: FTP Test (60min)
- FTP Ramp Test. We recommend using the Zwift Ramp Test but you can do this on your own manually. Enter that number into your training settings in the MOTTIV app.
- Sunday: Main Run (30-60min)
- Longest run of the week; long, low intensity
- Week 4: Build Baseline Fitness (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (38mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (50mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 5: Recovery and Run Testing
- Monday: Rest
- Tuesday: Intense Bike (38mins)
- High-intensity interval ride
- Wednesday: Main Swim (40mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: FTP Test (60min)
- FTP Ramp Test. We recommend using the Zwift Ramp Test but you can do this on your own manually. Enter that number into your training settings in the MOTTIV app.
- Sunday: Main Run (40mins)
- Easy run, low intensity
- Week 6: Adapt to New Training Load (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (50mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 7: Build Race Specific Fitness (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (50mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 8: Recovery Week (3:30-4:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (36mins)
- High-intensity interval ride
- Wednesday: Main Swim (40mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (60min)
- Low-intensity ride in Zone 2
- Sunday: Main Run (30mins)
- Easy run, low intensity
- Week 9: Peak Sprint Training (5:30-6:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (70mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (50mins)
- Longest run of the week; long, low intensity
- Week 10: Taper and Race Week (1:00hr + race time)
- Monday: Rest Day
- Take the day off! Try to keep your feet up and make this day as relaxed as possible to flush out fatigue and kick off the taper
- Tuesday: Bike Primer (30 min)
- Short, easy ride with a couple of race pace bursts
- Wednesday: Swim Primer (10min)
- Short, easy swim to keep the joints loose
- Thursday: Run Primer (15min)
- Short, easy run with a couple of race pace bursts
- Friday: Rest Day
- Take the day off! Do some foam rolling or trigger point therapy to work out any niggles you have!
- Saturday: Run Primer (10min)
- Short, easy run to keep the body loose
- Sunday: Race Day!!
- Enjoy the race and know that you’ve got the strength to reach the finish line!
- Week 1: Onramp/Intro to Training (3:45-6:00hrs)
- Monday: Main Swim (25-35min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Tuesday: Strength Training (30min)
- 30 min tri-specific strength training
- Wednesday: Intense Bike (30min)
- High-intensity interval ride
- Thursday: Intense Run (30min)
- Intervals of 30sec to 8min
- Friday: Rest
- Saturday: Main Bike (60-180min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (20-60min)
- Longest run of the week; long, low intensity
- Week 2: Continue Training Onramp (4:30-6:00hrs)
- Monday: Main Swim (35min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Tuesday: Strength Training (30min)
- 30 min tri-specific strength training
- Wednesday: Intense Bike (35min)
- High-intensity interval ride
- Thursday: Intense Run (30min)
- Intervals of 30sec to 8min
- Friday: Rest
- Saturday: Main Bike (60-180min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (20-60min)
- Longest run of the week; long, low intensity
- Week 3: Build Baseline Fitness (4:30-6:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (30min)
- High-intensity interval ride
- Wednesday: Main Swim (35min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30min)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40min)
- Intervals of 200 m/y
- Saturday: Main Bike (60-120min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (30-60min)
- Longest run of the week; long, low intensity
- Week 4: Build Baseline Fitness (4:30-6:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (30min)
- High-intensity interval ride
- Wednesday: Main Swim (35min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30min)
- Intervals of 30sec to 8min
- Friday: Steady Swim (45min)
- Intervals of 200 m/y
- Saturday: Main Bike (60-120min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (30-60min)
- Longest run of the week; long, low intensity
- Week 5: Build Baseline Fitness (4:30-6:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (30min)
- High-intensity interval ride
- Wednesday: Main Swim (35min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30min)
- Intervals of 30sec to 8min
- Friday: Steady Swim (45min)
- Intervals of 200 m/y
- Saturday: Main Bike (60-120min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (30-60min)
- Longest run of the week; long, low intensity
- Week 5: Recovery Week (3:30-4:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (30min)
- High-intensity interval ride
- Wednesday: Main Swim (20min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (20min)
- Intervals of 30sec to 8min
- Thursday: Mobility (20min)
- 20 minutes of yoga and stretching
- Friday: Steady Swim (30min)
- Intervals of 200 m/y
- Saturday: Main Bike (60-120min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (30-60min)
- Longest run of the week; long, low intensity
- Week 6: Adapt to New Training Load (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (38mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
Intervals of 200 m/y - Saturday: Main Bike (45mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (40mins)
- Longest run of the week; long, low intensity
- Week 7: Build Baseline Fitness (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (38mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (50mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 8: Recovery and FTP Testing
- Monday: Rest
- Tuesday: Intense Bike (38mins)
- High-intensity interval ride
- Wednesday: Main Swim (40mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: FTP Test (60min)
- FTP Ramp Test. We recommend using the Zwift Ramp Test but you can do this on your own manually. Enter that number into your training settings in the MOTTIV app.
- Sunday: Main Run (40mins)
- Easy run, low intensity
- Week 9: Adapt to New Training Load (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (50mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 10: Build Baseline Fitness (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (50mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 11: Recovery and Run Testing (3:30-4:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (36mins)
- High-intensity interval ride
- Wednesday: Main Swim (40mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (60min)
- Low-intensity ride in Zone 2
- Sunday: Main Run (30mins)
- Easy run, low intensity
- Week 12: Adapt to New Training Load (4:30-5:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (40mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (60mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 13: Build Race Specific Fitness (5:00-5:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (70mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (50mins)
- Longest run of the week; long, low intensity
- Week 14: Build Race Specific Fitness (5:30-6:30 hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (75mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (50mins)
- Longest run of the week; long, low intensity
- Week 15: Peak Sprint Training (5:30-6:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (75mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (50mins)
- Longest run of the week; long, low intensity
- Week 16: Taper and Race Week (1:00hr + race time)
- Monday: Rest Day
- Take the day off! Try to keep your feet up and make this day as relaxed as possible to flush out fatigue and kick off the taper
- Tuesday: Bike Primer (30 min)
- Short, easy ride with a couple of race pace bursts
- Wednesday: Swim Primer (10min)
- Short, easy swim to keep the joints loose
- Thursday: Run Primer (15min)
- Short, easy run with a couple of race pace bursts
- Friday: Rest Day
- Take the day off! Do some foam rolling or trigger point therapy to work out any niggles you have!
- Saturday: Run Primer (10min)
- Short, easy run to keep the body loose
- Sunday: Race Day!!
- Enjoy the race and know that you’ve got the strength to reach the finish line!
- Week 1: Onramp/Intro to Training (3:45-6:00hrs)
- Monday: Main Swim (25-35min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Tuesday: Strength Training (30min)
- 30 min tri-specific strength training
- Wednesday: Intense Bike (30min)
- High-intensity interval ride
- Thursday: Intense Run (30min)
- Intervals of 30sec to 8min
- Friday: Rest
- Saturday: Main Bike (60-180min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (20-60min)
- Longest run of the week; long, low intensity
- Week 2: Continue Training Onramp (4:30-6:00hrs)
- Monday: Main Swim (35min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Tuesday: Strength Training (30min)
- 30 min tri-specific strength training
- Wednesday: Intense Bike (35min)
- High-intensity interval ride
- Thursday: Intense Run (30min)
- Intervals of 30sec to 8min
- Friday: Rest
- Saturday: Main Bike (60-180min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (20-60min)
- Longest run of the week; long, low intensity
- Week 3: Build Baseline Fitness (4:30-6:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (30min)
- High-intensity interval ride
- Wednesday: Main Swim (35min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30min)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40min)
- Intervals of 200 m/y
- Saturday: Main Bike (60-120min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (30-60min)
- Longest run of the week; long, low intensity
- Week 4: Build Baseline Fitness (4:30-6:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (30min)
- High-intensity interval ride
- Wednesday: Main Swim (35min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30min)
- Intervals of 30sec to 8min
- Friday: Steady Swim (45min)
- Intervals of 200 m/y
- Saturday: Main Bike (60-120min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (30-60min)
- Longest run of the week; long, low intensity
- Week 5: Build Baseline Fitness (4:30-6:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (30min)
- High-intensity interval ride
- Wednesday: Main Swim (35min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30min)
- Intervals of 30sec to 8min
- Friday: Steady Swim (45min)
- Intervals of 200 m/y
- Saturday: Main Bike (60-120min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (30-60min)
- Longest run of the week; long, low intensity
- Week 6: Recovery Week (3:30-4:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (30min)
- High-intensity interval ride
- Wednesday: Main Swim (20min)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (20min)
- Intervals of 30sec to 8min
- Thursday: Mobility (20min)
- 20 minutes of yoga and stretching
- Friday: Steady Swim (30min)
- Intervals of 200 m/y
- Saturday: Main Bike (60-120min)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (30-60min)
- Longest run of the week; long, low intensity
- Week 7: Adapt to New Training Load (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (38mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (45mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (40mins)
- Longest run of the week; long, low intensity
- Week 8: Build Baseline Fitness (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (38mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (50mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 9: Build Baseline Fitness (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (38mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (50mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 10: Recovery and FTP Testing
- Monday: Rest
- Tuesday: Intense Bike (38mins)
- High-intensity interval ride
- Wednesday: Main Swim (40mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: FTP Test (60min)
- FTP Ramp Test. We recommend using the Zwift Ramp Test but you can do this on your own manually. Enter that number into your training settings in the MOTTIV app.
- Sunday: Main Run (40mins)
- Easy run, low intensity
- Week 11: Adapt to New Training Load (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (50mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 12: Build Baseline Fitness (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (50mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 13: Build Baseline Fitness (4:00-4:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (50mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 14: Recovery and Run Testing (3:30-4:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (36mins)
- High-intensity interval ride
- Wednesday: Main Swim (40mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (60min)
- Low-intensity ride in Zone 2
- Sunday: Main Run (30mins)
- Easy run, low intensity
- Week 15: Adapt to New Training Load (4:30-5:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (40mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (60mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (45mins)
- Longest run of the week; long, low intensity
- Week 16: Build Race Specific Fitness (5:00-5:30hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (35mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (70mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (50mins)
- Longest run of the week; long, low intensity
- Week 17: Build Race Specific Fitness (5:30-6:30 hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (75mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (50mins)
- Longest run of the week; long, low intensity
- Week 18: Build Race Specific Fitness (5:30-6:30 hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (75mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (50mins)
- Longest run of the week; long, low intensity
- Week 19: Peak Sprint Training (5:30-6:00hrs)
- Monday: Rest
- Tuesday: Intense Bike (35mins)
- High-intensity interval ride
- Wednesday: Main Swim (50mins)
- Biggest, fastest swim of the week. Intervals of 100-400 m/y
- Thursday: Intense Run (30mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (40mins)
- Intervals of 200 m/y
- Saturday: Main Bike (75mins)
- Low-intensity ride, some race-pace intervals
- Sunday: Main Run (50mins)
- Longest run of the week; long, low intensity
- Week 20: Taper and Race Week (1:00hr + race time)
- Monday: Rest Day
- Take the day off! Try to keep your feet up and make this day as relaxed as possible to flush out fatigue and kick off the taper
- Tuesday: Bike Primer (30 min)
- Short, easy ride with a couple of race pace bursts
- Wednesday: Swim Primer (10min)
- Short, easy swim to keep the joints loose
- Thursday: Run Primer (15min)
- Short, easy run with a couple of race pace bursts
- Friday: Rest Day
- Take the day off! Do some foam rolling or trigger point therapy to work out any niggles you have!
- Saturday: Run Primer (10min)
- Short, easy run to keep the body loose
- Sunday: Race Day!!
- Enjoy the race and know that you’ve got the strength to reach the finish line!
Feel free to get started with the basic training plans outlined above. But, if you want a personalized program designed for your abilities, goals, and schedule, with comprehensive details for every part of every single workout — check out the MOTTIV training app, built on the training philosophies of coaches who know exactly what it takes for amateur triathletes to reach their race goals.
FAQ: Sprint Triathlon Training
Q: Who is this plan designed for?
A: Our Free Beginner Sprint Triathlon Training Plan is designed for athletes at the beginner level of triathlon. If targeting the 8-week plan, athletes should already be able to run continuously for 30-60mins, bike 60 minutes, and swim 400m non stop without difficulty before beginning.
Q: What kind of strength work is included in the training plan for beginners?
A: The training plan for beginners includes strength training and mobility exercises that focus on key muscle groups used in triathlons, helping to prevent injuries and improve overall performance.
Q: If I've never done a triathlon before, how should I approach this training plan?
A: If you've never participated in a triathlon, start with the beginner level of the training plan. It's designed to build your endurance and skills over time, ensuring that you don't get overwhelmed.
Q: How can I manage my training during hot weather?
A: During hot summer months, it's important to push your training times into the cooler parts of the day, stay hydrated, and consume electrolytes. Remember, your training paces will be slower in hot weather.
Q: Can this training plan help me achieve a good time in my sprint race?
A: Yes, by following the structured workouts and pacing strategies outlined in the plan, you'll improve your speed and endurance, which can lead to achieving a good time in your next race.
Q: What are some common challenges that a beginner might face in this plan?
A: Common challenges for beginners include managing fatigue, building up to longer distances, and potential knee issues. The biggest keys to preventing overtraining are to make sure you get 7.5 or more hours of sleep per night and dial back your training if you start feeling a lack of motivation.
Q: Will following this training plan help me become a better multisport athlete?
A: Absolutely! By following the training plan, you'll develop skills and endurance in swimming, cycling, and running, making you a more well-rounded multi-sport athlete.
Build a Solid Foundation with a Sprint Triathlon
Training for a sprint triathlon is a transformative journey that will challenge you physically and mentally. "When I crossed the finish line of my first spring triathlon, I felt like a rock star. I blew my expectations out of the water and felt like I had become a true 'athlete,'" Jen recalls. With this beginner sprint triathlon training plan you’ll build the necessary endurance, strength, and mental resilience you need to succeed.
Stick to the plan, stay motivated, and don't hesitate to adapt as needed.
Ready to begin? Sign up for your free personalized MOTTIV Sprint Triathlon Training Plan today and begin the journey to your first finish line. Once you’ve achieved your goal, take advantage of the fitness you've built and try to go faster with a more advanced training plan.
The world of triathlon is waiting for you! We can't wait to see what you accomplish.
