Triathlon

Sprint triathlon training plan

A 750 m swim, a 20 km bike and a 5 km run. A great first triathlon, and a fast race for those who want to compete. TriQuest builds the plan around the days and the time you have.

Get started Sign in
The TriQuest calendar on iPhone with the week's workouts, their structure and times.

How your sprint plan is built

You choose the race and tell TriQuest what your week looks like. If you are new or have trained unevenly, the plan starts with a few weeks that get your body used to regular training in all three sports. Then a base, a build, a race-specific phase and a short taper.

What a sprint asks of you

  • Swim

    technique and confidence in the water, for a calm start.

  • Bike

    speed over 20 km and the habit of running straight afterwards.

  • Run

    5 km on tired legs, practised in brick sessions.

  • Transitions

    brick sessions make the switch from bike to run familiar.

Your week and the three sports

  • Your week decides: training days, time per day, long-session days and sessions you lock to a day.
  • Brick sessions, with a run straight off the bike, go on your bike days.
  • Swimming from your CSS, cycling with power from your FTP or with heart rate, running with pace and heart rate zones.
  • Do your workouts on your Garmin, on the app's training computer or on Apple Watch.

Before the race

  • A short taper, so you arrive fresh.
  • A few short sessions in race week that keep you sharp.
  • Plan your fuel with race nutrition, even for a shorter race.

Common questions

Common questions about sprint triathlon

Can a sprint be my first triathlon?

Yes. The sprint is the most common first distance, and the plan starts at your level with regular training in all three sports.

Do I need to swim front crawl?

The plan sets the pace of swim workouts from your CSS. If swimming is new to you, technique gets room early, and the Coach can answer questions about it.

What if I get ill or miss sessions?

The plan adapts. You can pause your training and get a gradual return when you are back, and the Coach proposes changes that you approve.

What does it cost?

During the beta, everything is included at no cost.

More about TriQuest

  • Triathlon

    Plans from sprint to full distance, with brick sessions, a taper and race nutrition.

  • Olympic distance

    1.5 km, 40 km and 10 km: speed and endurance.

  • Half distance

    1.9 km, 90 km and 21.1 km: the bike takes the most room.

  • Full distance

    3.8 km, 180 km and 42.2 km: long sessions and fuel all the way.

  • Race nutrition

    Carbohydrate, fluid and sodium for the race, step by step.

  • Swimming

    Workouts with distances and pace from your CSS, in the pool and open water.

Ready to train smarter?

Let TriQuest bring the plan, the workouts, the analysis and the coaching together in one place.

Get started Sign in