Sprint Triathlon Training Plan: 8 Weeks to Race Day

The Sprint Distance

A sprint triathlon (750m swim, 20km bike, 5km run) is the gateway to triathlon. Most beginners finish in 1:00–1:45. You don’t need to be fast at all three sports — you just need to be able to complete each one.

This 8-week plan assumes you can swim 200m (any stroke), ride a bike for 30 minutes, and jog for 20 minutes. If you can’t do those yet, spend 4 weeks building those minimums first.

Plan at a Glance

Weekly time commitment: 4–6 hours Sessions per week: 4–5 Key workout: Saturday brick (bike → run)

Week-by-Week Schedule

Weeks 1–2: Foundation

Day	Workout	Duration	Notes
Mon	Rest	—
Tue	Swim	30 min	4×50m freestyle with 20s rest. If you can’t do freestyle, use backstroke or breaststroke.
Wed	Bike	35 min	Easy spin. Flat terrain. Get comfortable on the bike.
Thu	Run	20 min	Walk/jog intervals: 2 min jog, 1 min walk, repeat
Fri	Rest	—
Sat	Brick	25+10 min	25 min easy bike → 10 min walk/jog
Sun	Rest or easy walk	20–30 min	Optional

Weeks 3–4: Build Endurance

Day	Workout	Duration	Notes
Mon	Rest	—
Tue	Swim	35 min	6×50m + 2×100m. Rest 15s between sets.
Wed	Bike	45 min	Steady effort. Include a few gentle hills if possible.
Thu	Run	25 min	Continuous jogging at easy pace (can talk in full sentences)
Fri	Swim	30 min	Technique drills: catch-up drill, fingertip drag, sighting practice
Sat	Brick	30+15 min	30 min bike → 15 min jog. Notice the heavy legs — this is normal!
Sun	Rest	—

Weeks 5–6: Race Specificity

Day	Workout	Duration	Notes
Mon	Rest	—
Tue	Swim	40 min	Build to 500m continuous. Include 4×25m at faster pace.
Wed	Bike	50 min	Include 3×3 min at harder effort (race simulation)
Thu	Run	30 min	20 min easy + 2×3 min at race pace with 2 min easy between
Fri	Swim	30 min	Open water practice if possible. Sighting, no walls.
Sat	Brick	40+20 min	40 min bike at race effort → 20 min run
Sun	Rest	—

Week 7: Peak Week

Day	Workout	Duration	Notes
Mon	Rest	—
Tue	Swim	40 min	750m continuous at race pace. Time yourself.
Wed	Bike	50 min	20 min easy → 20 min at race effort → 10 min easy
Thu	Run	30 min	5 min easy → 20 min at race pace → 5 min easy
Fri	Swim	25 min	Easy technique. Stay loose.
Sat	Brick	35+15 min	Race rehearsal: 35 min bike at race effort → 15 min run at race pace. Practice T2.
Sun	Rest	—

Week 8: Taper & Race

Day	Workout	Duration	Notes
Mon	Rest	—
Tue	Swim	20 min	Easy. A few race-pace 50m efforts.
Wed	Bike	25 min	Easy spin. 3×30s at race effort.
Thu	Run	15 min	Easy jog. 3×1 min at race pace.
Fri	Rest	—	Set up transition, lay out gear.
Sat	Rest or 10 min walk	—	Stay off your feet. Hydrate. Eat well.
Sun	RACE DAY 🏊🚴🏃	—

Key Tips

Swimming

• If you can’t swim 750m freestyle, it’s OK to mix in breaststroke or backstroke
• Goggles, goggles, goggles — practice with them every session
• The race swim will feel harder than the pool (adrenaline, no walls, other swimmers). That’s normal.

Cycling

• Any bike works — road, hybrid, or mountain bike
• Make sure your tyres are pumped and brakes work
• Practice drinking from a bottle while riding

Running

• Your first run off the bike will feel strange. By week 6, it’ll feel much better.
• Walk if you need to — there’s no shame in walking aid stations

Transition

• Practice T1 (swim → bike) and T2 (bike → run) at least twice before race day
• Helmet on before you touch your bike. Helmet off after you rack your bike. This is a rule.
• Elastic laces on your running shoes save 30+ seconds

You’re Ready

If you can swim 750m, ride 20km, and run 5km in training — even slowly — you can finish a sprint triathlon. Race day adrenaline adds 10% free speed. The crowd, the music, the finish line — it carries you.

Go sign up. Your first triathlon is waiting.