A sprint triathlon (usually a 750 m swim, 20 km bike and 5 km run) is the perfect first triathlon and a fast, fun race for experienced athletes. Twelve weeks of balanced training across three sports is enough for most people.
Balance the three sports
A typical week includes two swims, two rides and two runs. Most sessions should be easy, with one quality session per sport to build speed.
Swim technique first
For most new triathletes the swim is the biggest limiter. Technique drills and steady continuous swimming pay off more than hard sets. If your race is in open water, practise in a wetsuit before race day.
Brick sessions
Running straight off the bike feels strange at first. Short brick runs after rides, from 10 to 15 minutes, teach your legs the transition.
Transitions
Practise setting up and moving through transition. Time saved in T1 and T2 can be worth more than weeks of fitness gains.
Race day
Start the swim calmly, settle into a steady bike effort, and use the run to empty the tank.
Ready to start?
The Endurance Lab sprint triathlon training plans come in four levels (Start, Develop, Perform and Podium). Choose heart rate or power on the bike, and heart rate, pace or power on the run. Use Find your plan to filter by level, the hours you have each week and the weeks until your race. New to training by effort? Read our RPE guide and training zones guide first.
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