Sprint Triathlon Training Program
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.
