Beginner Sprint Triathlon

16 weeks to get in shape for your first triathlon.

You do not need prior running or cycling experience to start this program, however, you must be comfortable freestyle swimming at least 100m in a standard lap pool. If you have no swimming experience, please complete an introductory swimming course taught by a certified professional.

This is a 16 week program divided into four phases, culminating in the successful completion of a sprint triathlon. The phases are divided into Base I (weeks 1 – 4), Base II (weeks 5 – 8), Build (weeks 9 – 13), Peak (weeks 14 – 15), and Taper (week 16). Be sure to choose and sign up for the race of your choice, and then count back 16 weeks to find the correct start date of this training plan.

The Base I phase is designed to assess and build overall cardio endurance.

The Base II phase is designed to build cardio endurance and reinforce the neuromuscular skill set required for triathlon.

The Build phase creates sport-specific speed and power by focusing on interval training and speed drills.

The Peak phase is a two week phase where conditioning will be at its maximum. The goal of the Peak phase is to maintain fitness and practice the technical skills needed to transition seamlessly from sport to sport in race-like conditions.

The Taper phase is one week long and includes a significant drop in activity levels. The Taper phase allows the body to rest and reenergize before the big race. There are no structured workouts for this week. Because you are already in peak physical condition for the race, go outside and ride with the bike you will be using for the race for an hour at low intensity. Do not focus on the workout, but rather, learn how to change gears smoothly, when to break, etc.