Sprint Triathlon
Training Plans
Following a structured training plan increases your chances of success by up to 100%
Novice, Intermediate & Advanced
Sprint Triathlon Training Plans
Training Plans for Sprint Triathlons
What is the Sprint Triathlon race distance?
Triathlon is a multi-disciplinary endurance sport consisting of swimming, cycling and running sections.
The accepted format is to swim first, then cycle, then run, but there are races that vary the sequence and also the standardised distances of each.
Triathlon races can centre around a central venue, with athletes returning to the transition area between completing each discipline or being point-to-point. Athletes start at one point and end at a different venue.
Sprint Triathlon Race Distance
The sprint triathlon race distance is 750m swim, 20km cycle, 5km run
Table of Contents
How to choose the correct Sprint Triathlon training plan.
In order to make it easier it choose the correct training plan for you, we categorise along 3 variables:
- Training hours,
- Training period, and
- Preferred training measure
Training Hours
We split our training plans based on training hours available to the athlete.
The categories are Novice, Intermediate and Advanced.
Novice – 4 to 8 hours of training per week
Intermediate – 9 to 13 hours of training per week
Advanced – 14 or more hours of training per week
Training Period
At different times in your year, you will focus on different aspects of training. There will be times when you are preparing for the new season, there will be times when you are building strength or endurance or speed, and there will be times when you are putting on the finishing touches so that you can be at your best come race day.
The 3 basic training periods we use for our TrainingPeaks based training plans are:
- Base Training Plans are training plans usually performed in the off-season that prepare the athlete for the pending higher volume and intensity of the next phase of the annual training plan. These training plans can be between 10 and 20 weeks long.
- Build/Peak Training Plans are the high volume, high-intensity training plans used to prepare for the “A” races an athlete is targeting in their annual training plan. These training plans should be used after completing a minimum of 10 weeks of base training. These training plans will be goal specific and can be between 8 and 12 weeks.
- Combination Training Plans are a combination of both Base and Build/Peak training plans in one. These plans usually span more than 16 weeks.
Preferred Training Measure
Training intensities are very important, especially when you take into consideration which training period you find yourself in.
You don’t want to be training too intensely when you should be recovering and you don’t want to be slacking of when you should be doing a threshold session, for example.
Intensities are expressed in Training Zones. The training zones are usually a narrow range that correlates with an energy system or training effect that is being targeted.
Training zones can be expressed in bands of heart rate, power or pace.
In our TrainingPeaks based training plans,
- Swim training zones are expressed in paces as a percentage of CSS (%CSS).
- Cycling training zones are expressed in percentage of max heart rate (%MHR), percentage of threshold heart rate (%THR) and % of functional threshold power (%FTP).
- Running training zones are expressed in percentage of max heart rate (%MHR), percentage of threshold heart rate (%THR) and percentage of threshold pace (%TPace).
Sprint Distance Triathlon Training Plans
Our sprint distance triathlon training plans include sport-specific Core Strength and Flexibility training plans.
You also get access to our FREE training tools that will help you accurately calculate your training zones.
The training plan can, therefore, will be adapted to your current fitness levels.
Novice Sprint Triathlon Training Plans
TrainingPeaks based plans for athletes with between 4 and 8 hours available for training per week.
Novice Sprint Triathlon Base Training Plans
- Novice 10-week Sprint Triathlon Base Training Plan (Bike and Run training zones based on %Max HR)
- Novice 10-week Sprint Triathlon Base Training Plan (Bike and Run training zones based on %Threshold HR)
- Novice 10-week Sprint Triathlon Base Training Plan (Bike training zones based on %FTP. Run training zones based on %Threshold HR)
Novice Sprint Triathlon Build/Peak Training Plans
- Novice 10-week Sprint Triathlon Training Plan (Bike and Run training zones based on %Max HR)
- Novice 10-week Sprint Triathlon Training Plan (Bike and Run training zones based on %Threshold HR)
- Novice 10-week Sprint Triathlon Training Plan (Bike training zones based on %FTP. Run training zones based on %Threshold HR)
Novice Sprint Triathlon Combination Training Plans
- Novice 20-week Sprint Triathlon Training Plan (Bike and Run training zones based on %Max HR)
- Novice 20-week Sprint Triathlon Training Plan (Bike and Run training zones based on %Threshold HR)
- Novice 20-week Sprint Triathlon Training Plan (Bike training zones based on %FTP. Run training zones based on %Threshold HR)
Intermediate Sprint Triathlon Training Plans
TrainingPeaks based plans for athletes with between 9 and 13 hours available for training per week.
Intermediate Sprint Triathlon Base Training Plans
- Intermediate 10-week Sprint Triathlon Base Training Plan (Bike and Run training zones based on %Max HR)
- Intermediate 10-week Sprint Triathlon Base Training Plan (Bike and Run training zones based on %Threshold HR)
- Intermediate 10-week Sprint Triathlon Base Training Plan (Bike training zones based on %FTP. Run training zones based on %Threshold HR)
Intermediate Sprint Triathlon Build/Peak Training Plans
- Intermediate 10-week Sprint Triathlon Training Plan (Bike and Run training zones based on %Max HR)
- Intermediate 10-week Sprint Triathlon Training Plan (Bike and Run training zones based on %Threshold HR)
- Intermediate 10-week Sprint Triathlon Training Plan (Bike training zones based on %FTP. Run training zones based on %Threshold HR)
Intermediate Sprint Triathlon Combination Training Plans
- Novice 20-week Sprint Triathlon Training Plan (Bike and Run training zones based on %Max HR)
- Novice 20-week Sprint Triathlon Training Plan (Bike and Run training zones based on %Threshold HR)
- Novice 20-week Sprint Triathlon Training Plan (Bike training zones based on %FTP. Run training zones based on %Threshold HR)
Advanced Sprint Triathlon Training Plans
TrainingPeaks Based plans for athletes with more than 14 hours available for training per week.
Advanced Sprint Triathlon Base Training Plans
- Advanced 10-week Sprint Triathlon Base Training Plan (Bike and Run training zones based on %Max HR)
- Advanced 10-week Sprint Triathlon Base Training Plan (Bike and Run training zones based on %Threshold HR)
- Advanced 10-week Sprint Triathlon Base Training Plan (Bike training zones based on %FTP. Run training zones based on %Threshold HR)
Advanced Sprint Triathlon Build/Peak Training Plans
- Advanced 10-week Sprint Triathlon Training Plan (Bike and Run training zones based on %Max HR)
- Advanced 10-week Sprint Triathlon Training Plan (Bike and Run training zones based on %Threshold HR)
- Advanced 10-week Sprint Triathlon Training Plan (Bike training zones based on %FTP. Run training zones based on %Threshold HR)
Advanced Sprint Triathlon Combination Training Plans
- Advanced 20-week Sprint Triathlon Training Plan (Bike and Run training zones based on %Max HR)
- Advanced 20-week Sprint Triathlon Training Plan (Bike and Run training zones based on %Threshold HR)
- Advanced 20-week Sprint Triathlon Training Plan (Bike training zones based on %FTP. Run training zones based on %Threshold HR)
Individualised Coaching
For athletes with long term goals. Work closely with one of our coaches developing the skills, fitness and tactics necessary to take you to the highest levels in your sport.
We limit our coaches to a maximum of 25 individually coached athletes at a time to ensure the highest quality personalised professional service.
Event Specific Training Programs
While following a structured training plan could increase your chances of success by up to 100%, no single training plan can prepare you for the rigours and nuances of every event.
Events differ in terms of distance, terrain and technicality. Some events are fast and flat, others are punctuated with short sharp hills, while others may traverse mountain passes.
Should you be serious about getting your best result at a specific event you should have a training program that prepares you specifically for its demands. This would have to be created specifically for you by one of our coaches.
Complete the questionnaire on our Event Specific program page generator and one of our coaches will contact you.
10-Week Sprint Triathlon Base Training Plans
Are you unsure if a training plan will work for you?
Book a FREE online consultation with one of our coaches.
Alternatively, try out our 10-week base training plan. Click the link to get your triathlon base training plan at up to 75% off.