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Sprint Triathlon Plan

A 10-week plan to get you across the finish line of your first sprint triathlon — 750m swim, 20km bike, 5km run.

Beginner

Overview

A sprint triathlon is the perfect entry point into multi-sport racing — 750m swim, 20km bike, and 5km run. It's challenging enough to feel like a real achievement, but totally doable with the right preparation.

This 10-week plan assumes you can swim a few lengths, ride a bike, and jog for 15–20 minutes. You don't need to be great at any of them — you just need to be willing to train all three.

Golden Rule: You're training three sports at once. Consistency across all three matters more than smashing one and neglecting the others.

What You'll Need

  • Swim: Goggles, swimsuit, and access to a pool (or open water if you're feeling brave)
  • Bike: A roadworthy bike — road, hybrid, or mountain bike all work. Helmet is non-negotiable
  • Run: Comfortable running shoes fitted for your gait
  • Transition kit: A towel, elastic laces for your trainers, and a race belt for your number
  • Nutrition: Water bottle, energy gels or sweets for longer sessions

The 10-Week Plan

Phase 1: Building Foundations (Weeks 1–4)

Get comfortable in each discipline. Sessions are short and manageable.

Week Swim Bike Run Brick Workout
1 400m with rests (drills + easy laps) 30 min easy spin 20 min easy jog —
2 500m with rests (mix of drills + steady laps) 35 min easy spin 20 min easy jog Sat: 20 min bike → 10 min run
3 600m continuous (take rests as needed) 40 min with 3 × 2 min efforts 25 min easy jog Sat: 25 min bike → 10 min run
4 500m easy (recovery week) 30 min easy spin 20 min easy jog —

Week 4 is a recovery week — dial it back so your body can absorb the training.

Phase 2: Building Fitness (Weeks 5–8)

Distances increase and brick workouts become a regular feature.

Week Swim Bike Run Brick Workout
5 700m continuous 45 min with 4 × 2 min efforts 25 min with 3 × 1 min fast Sat: 30 min bike → 15 min run
6 750m continuous 50 min steady ride 30 min easy Sat: 35 min bike → 15 min run
7 800m with speed intervals 55 min with 3 × 3 min efforts 30 min with 4 × 1 min fast Sat: 40 min bike → 20 min run
8 600m easy (recovery week) 35 min easy spin 20 min easy jog —

Phase 3: Race Prep (Weeks 9–10)

Fine-tune your fitness, practise transitions, and trust your training.

Week Swim Bike Run Brick Workout
9 750m at race effort 50 min at race effort 25 min at race effort Sat: Full transition rehearsal — swim → bike → run (shorter distances)
10 400m easy (stay loose) 20 min easy spin 15 min easy jog RACE DAY! Sprint Triathlon!

Transition Practice

Transitions are the "fourth discipline" of triathlon. Practise these basics:

Transition Key Actions Top Tip
T1: Swim → Bike Remove goggles + cap, put on helmet, shoes, sunglasses Lay your kit out the night before in order
T2: Bike → Run Rack bike, remove helmet, swap to run shoes Use elastic laces so you don't waste time tying

Race Day Tips

  • Arrive early — at least 90 minutes before your wave start
  • Set up your transition area — towel flat, bike racked, kit laid out left to right
  • Warm up with a short jog and a few arm swings before the swim
  • Sight every 6–8 strokes in the swim to stay on course
  • Start the bike steady — it's tempting to hammer it, but you still need to run
  • Nothing new on race day — wear tested kit, eat tested food, use tested gels
  • Enjoy it — your first triathlon only happens once

What's Next?

Sprint triathlon done? You're officially a triathlete! From here: