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Sprint Triathlon Training Program

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Sprint Triathlon: 16-week training plan

Below is a FREE 16-week training plan for a sprint-distance triathlon.

This 16-week Sprint Triathlon training plan is designed for someone relatively new to triathlon and can commit to training 6 days/week. If you are interested in a customized training program that is unique to your personal training goals, contact Carrie Jesse at [email protected]. (Program design by Carrie Jesse Coaching.)

The swim workouts are meant to be done in a pool. You can find pool workouts for FREE on Amateur Endurance. 

In addition, now all of our training programs import directly into our new Amateur Endurance Training Tracker

 

 
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
30 min Swim
60 min Bike
RPE 2-4 
30 min Run
RPE 2-4 
30 min Swim
Off
60 min Bike
RPE 2-4 
30 min Run
RPE 2-4 
2
30 min Swim
60 min Bike
RPE 2-4 
30 min Run
RPE 2-4 
30 min Swim
Off
60 min Bike
RPE 2-4
30 min Run
RPE 2-4 
3
30 min Swim
60 min Bike
RPE 4-5 
35 min Run
RPE 4-5 
30 min Swim
Off
70 min Bike
RPE 2-4
35 min Run
RPE 2-4 
4 30 min Swim
60 min Bike
RPE 4-5 
35 min Run
RPE 4-5 
30 min Swim
Off 
70 min Bike
RPE 2-4
Off
5
35 min Swim
60 min Bike
Intervals
(RPE 5-7)
+10 min Run* 
35 min Run
RPE 4-5 
35 min Swim
Off 
80 min Bike
RPE 2-4 
35 min Run
RPE 2-4 
6 35 min Swim
60 min Bike
Intervals
(RPE 5-7) 
35 min Run
Intervals
RPE 5-6
35 min Swim
Off
80 min Bike
RPE 2-4 
35 min Run
RPE 4-5 
7
40 min Swim
60 min Bike
Intervals
(RPE 5-7)
+10 min Run* 
35 min Run
RPE 4-5 
40 min Swim
Off
90 min Bike
RPE 2-4 
40 min Run
RPE 4-5 
8
40 min Swim
60 min Bike
Intervals
(RPE 5-7)
30 min Run
Intervals
RPE 5-6 
40 min Swim
Off
90 min Bike
RPE 2-4 
Off
9 45 min Swim
60 min Bike
Intervals
(RPE 5-7)
+10 min Run* 
35 min Run
RPE 4-5 
45 min Swim
Off
80 min Bike
RPE 2-4
+10 min Run* 
35 min Run
RPE 2-4 
10 45 min Swim
60 min Bike
Intervals
(RPE 5-7)
40 min Run
Intervals
RPE 6-7 
45 min Swim
Off
80 min Bike
RPE 2-4
+15 min Run* 
40 min Run
RPE 4-5 
11
45 min Swim
60 min Bike
Intervals
(RPE 5-7)
+10 min Run* 
40 min Run
RPE 4-5 
45 min Swim
Off
80 min Bike
RPE 2-4
+20 min Run* 
40 min Run
RPE 4-5 
12 30 min Swim
60 min Bike
Intervals
(RPE 5-7)
30 min Run
Intervals
RPE 5-6 
30 min Swim
Off
60 min Bike
RPE 3-4 
Off
13 45 min Swim
60 min Bike
Intervals
(RPE 5-7)
+10 min Run* 
45 min Run
RPE 4-5 
45 min Swim
Off
90 min Bike
RPE 2-4
+10 min Run* 
35 min Run
RPE 2-4 
14 45 min Swim
60 min Bike
Intervals
(RPE 5-7)
45 min Run
Intervals
RPE 6-7 
45 min Swim
Off
90 min Bike
RPE 2-4
+15 min Run*
40 min Run
RPE 4-5 
15 30 min Swim
60 min Bike
Intervals
(RPE 5-7)
+10 min Run* 
30 min Run
RPE 4-5 
30 min Swim
Off
45 min Bike
RPE 2-4
+15 min Run*
Off
16 30 min Swim 60 min Bike
Intervals
(RPE 5-7)
30 min Run
Intervals
RPE 5-6 
Off
20 min Swim,
20 min Run
RPE (4-5) 
Off
Race

 



RPE: Rate of Perceived Exertion; used to determine intensity

RPE Scale (from 1 – 10):
1-2 = Easy, Comfortable, Conversational Pace (50-55% effort)
3-4 = Aerobic/Endurance Pace (60-70% effort)
5-6 = Moderate Pace (75-80% effort)
7 = Uncomfortably Comfortable/Sub-Threshold Pace (85% effort)
8 = Threshold/Hard Pace (90% effort)
9 = Challenging/Very Hard Pace (95% effort)
10 = All Out Sprint (100% effort)

Intervals: A speed workout including moderate, sub-threshold, and threshold intervals interspersed with recovery. For bike intervals, try a spin class, indoor bike trainer, or low-traffic bike path. For run intervals, try your local high school track.

*Brick Workout: Complete the run immediately following the bike.

 



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