
Training for a triathlon is a doable thing if you have the right plan. (Photo: Shutterstock)
Overwhelmed by the idea of training for a triathlon? You can do it! This sprint training plan keeps it simple so that someone with no swim, bike, or run experience can successfully reach the finish line.
This training plan is designed to prepare inexperienced triathletes to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come.
Week 12 (race week) is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day. Choose this plan if you are fit and healthy enough to train for a triathlon, but you have done little or no recent swimming, cycling, or running.
The plan begins with a total of 1,000 yards of swimming, 40 minutes of cycling, and 40 minutes of running in Week 1. It peaks with 2,275 yards of swimming, 2 hours of cycling, and 1 hour and 14 minutes of running in Week 11.

The first 4 weeks of this plan comprise the base phase of training for a triathlon. Your goals in this phase are to ease into a regular schedule of training, avoid injuries, and gradually build aerobic fitness and endurance.
| Monday | Relax |
| Tuesday | Swim Base: 500 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 CD: 200 @ low aerobic intensity |
| Wednesday | Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity CD: 10 minutes @ recovery intensity |
| Thursday | Foundation Run: 20 Minutes
WU: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
| Friday | Swim Base: 500 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 CD: 200 @ low aerobic intensity |
| Saturday | Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity CD: 10 minutes @ recovery intensity |
| Sunday | Foundation Run: 20 Minutes
WU: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
Quick tip: Never train in pain. If you feel anything worse than normal workout soreness while swimming, cycling, or running, abandon the session and begin trying to figure out what caused the pain and how to keep it from coming back.
| Monday | Relax |
| Tuesday | Swim Base: 700 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity |
| Wednesday | Recovery Bike: 30 Minutes
WU: 10 minutes @ low aerobic intensity MS: 10 minutes @ low aerobic intensity CD: 10 minutes @ low aerobic intensity |
| Thursday | Foundation Run: 20 Minutes
WU: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
| Friday | Swim Base: 700 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity |
| Saturday | Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity MS: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity Transition Run: 10 Minutes MS: Run 10 minutes @ moderate aerobic intensity immediately following today's bike workout |
| Sunday | Foundation Run: 20 Minutes
WU: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
| Monday | Relax |
| Tuesday | Swim Base: 850 Yards
WU: 200 @ low aerobic intensity 6 x 25 drills, RI=0:10 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity |
| Wednesday | Recovery Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity MS: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity |
| Thursday | Foundation Run: 20 Minutes
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 5 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
| Friday | Swim Base: 850 Yards
WU: 200 @ low aerobic intensity 6 x 25 drills, RI=0:10 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity |
| Saturday | Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity MS: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity |
| Sunday | Foundation Run: 25 Minutes
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 5 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
The next 4 weeks of this plan comprise the build phase. Your goal in this phase is to continue developing your aerobic fitness and endurance while also improving your efficiency and speed with some high-intensity training.
This week is a recovery week. Your training is slightly reduced to allow your body to fully absorb your recent training and prepare for harder training in weeks 5-7.
| Monday | Relax |
| Tuesday | Swim Base: 700 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity |
| Wednesday | Recovery Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity MS: 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity |
| Thursday | Recovery Run: 20 Minutes
MS: Run 20 minutes @ low aerobic intensity |
| Friday | Swim Base: 700 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity |
| Saturday | Recovery Bike: 30 Minutes
WU: 10 minutes @ low aerobic intensity MS: 10 minutes @ low aerobic intensity CD: 10 minutes @ low aerobic intensity Transition Run: 10 Minutes MS: Run 10 minutes @ moderate aerobic intensity immediately following today's bike workout |
| Sunday | Recovery Run: 20 Minutes
MS: Run 20 minutes @ low aerobic intensity |
| Monday | Relax |
| Tuesday | Swim Base: 1,000 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity |
| Wednesday | Bike Short Hill Climbs: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity MS: 4 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity |
| Thursday | Foundation Run: 20 Minutes
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 5 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
| Friday | Swim Base: 900 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 200 @ threshold intensity, RI=0:30 CD: 200 @ low aerobic intensity |
| Saturday | Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity MS: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity |
| Sunday | Foundation Run: 20 Minutes
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 5 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
Quick tip: Be sure to fuel your workouts properly. Sip regularly from a bottle of sports drink every 10-12 minutes throughout all high-intensity workouts (i.e., all workouts at threshold intensity and above) and all workouts lasting an hour or more. When you’re training for a triathlon, this will help keep your muscles cool and supply them with extra energy, so you perform better and get a bigger fitness benefit from the workout.
| Monday | Relax |
| Tuesday | Swim Base: 1,100 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity |
| Wednesday | Bike Short Hill Climbs: 50 Minutes
WU: 10 minutes @ moderate aerobic intensity MS: 5 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity |
| Thursday | Foundation Run: 25 Minutes
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 5 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
| Friday | Swim Base: 900 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 200 @ threshold intensity, RI=0:20 CD: 200 @ low aerobic intensity |
| Saturday | Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity MS: 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity Transition Run: 10 Minutes MS: Run 10 minutes @ moderate aerobic intensity immediately following today's bike workout |
| Sunday | Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
| Monday | Relax |
| Tuesday | Swim Base: 1,200 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity |
| Wednesday | Bike Short Hill Climbs: 50 Minutes
WU: 10 minutes @ moderate aerobic intensity MS: 5 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity |
| Thursday | Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
| Friday | Swim Threshold: 1,100 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 3 x 200 @ threshold intensity, RI=0:45 CD: 200 @ low aerobic intensity |
| Saturday | Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity MS: 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity |
| Sunday | Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
The last 5 weeks of this plan are the peak phase. In this phase of training for a triathlon, you will transform the general triathlon fitness you have developed into race-specific fitness with workouts including tempo rides, lactate swim intervals, and brick workouts.
This week is a recovery week.
| Monday | Relax |
| Tuesday | Swim Base: 20 Minutes
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity |
| Wednesday | Tempo Bike: 45 Minutes
WU: 8 minutes @ moderate aerobic intensity MS: 2 x 10 minutes @ threshold intensity with 10 minutes active recovery CD: 7 minutes @ moderate aerobic intensity |
| Thursday | Foundation Run: 25 Minutes
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 5 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
| Friday | Swim Base + Lactate: 800 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 4 x 75 @ VO2 max intensity, RI=0:45 CD: 200 @ low aerobic intensity |
| Saturday | Brick Workout: 40 Minutes
WU: Bike 30 minutes @ moderate aerobic intensity MS: Run 10 minutes @ moderate aerobic intensity |
| Sunday | Foundation Run: 25 Minutes
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 5 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
| Monday | Relax |
| Tuesday | Swim Base: 1,200 Yards
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 5 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
| Wednesday | Tempo Bike: 50 Minutes
WU: 15 minutes @ moderate aerobic intensity MS: 20 minutes @ threshold intensity CD: 15 minutes @ moderate aerobic intensity |
| Thursday | Tempo Run: 30 Minutes
WU: Run 10 minutes @ low aerobic intensity MS: Run 10 minutes @ threshold intensity CD: Run 10 minutes @ low aerobic intensity |
| Friday | Swim Base + Lactate: 875 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 5 x 75 @ VO2 max intensity, RI=0:45 CD: 200 @ low aerobic intensity |
| Saturday | Foundation Bike: 1 hour
WU: 10 minutes @ moderate aerobic intensity MS: 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity |
| Sunday | Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
| Monday | Relax |
| Tuesday | Swim Base: 1,300 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity |
| Wednesday | Tempo Bike: 55 Minutes
WU: 17 minutes @ moderate aerobic intensity MS: 22 minutes @ threshold intensity CD: 16 minutes @ moderate aerobic intensity |
| Thursday | Tempo Run: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity MS: Run 12 minutes @ threshold intensity CD: Run 10 minutes @ low aerobic intensity |
| Friday | Swim Base + Lactate: 875 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 5 x 75 @ VO2 max intensity, RI=0:30 CD: 200 @ low aerobic intensity |
| Saturday | Brick Workout: 45 Minutes
WU: Bike 30 minutes @ moderate aerobic intensity MS: Run 15 minutes @ moderate aerobic intensity |
| Sunday | Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 15 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
Quick tip: A proper bike set-up is very important when training for a triathlon. Having the most expensive racing bike on the market is no better than having the cheapest one if it’s not set up properly (correct saddle height, front stem length, and so forth). Poor set-up not only reduces efficiency and is less comfortable, but may also cause knee and low back injuries. Take your bike to a good local shop for a proper fitting, which will run you $50 or so.
| Monday | Relax |
| Tuesday | Swim Base: 1,400 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity |
| Wednesday | Tempo Bike: 1 Hour
WU: 13 minutes @ moderate aerobic intensity MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery CD: 13 minutes @ moderate aerobic intensity |
| Thursday | Tempo Run: 34 Minutes
WU: Run 10 minutes @ low aerobic intensity MS: Run 14 minutes @ threshold intensity CD: Run 10 minutes @ low aerobic intensity |
| Friday | Swim Base + Lactate: 875 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 5 x 75 @ VO2 max intensity, RI=0:20 CD: 200 @ low aerobic intensity |
| Saturday | Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity MS: 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity |
| Sunday | Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity |
This week is a taper week. Your training is reduced to ensure you’re rested and ready to perform on race day.
| Monday | Relax |
| Tuesday | Swim Base: 1,300 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity |
| Wednesday | Tempo Bike: 45 Minutes
WU: 8 minutes @ moderate aerobic intensity MS: 2 x 10 minutes @ threshold intensity with 10 minutes active recovery CD: 7 minutes @ moderate aerobic intensity |
| Thursday | Tempo Run: 30 Minutes
WU: Run 10 minutes @ low aerobic intensity MS: Run 10 minutes @ threshold intensity CD: Run 10 minutes @ low aerobic intensity |
| Friday | Swim Base + Lactate: 800 Yards
WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 4 x 75 @ VO2 max intensity, RI=0:45 CD: 200 @ low aerobic intensity |
| Saturday | Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity CD: 10 minutes @ recovery intensity It's usually better to do a very short, easy workout the day before a race than to take the day off completely. |
| Sunday | You've successfully done the training for a triathlon. Now it's race day! |