Complete your first sprint triathlon
A beginner-friendly plan to discover triathlon: 750 m swim, 20 km bike, 5 km run. No multisport experience needed — just consistency.
Prerequisites
- ✓Swim 200 m without stopping
- ✓Run 20 min continuously
- ✓Access to a bike
Export this plan
Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
Full rest or 15 min stretching
400 m easy swim (2×200 m with 30 s rest)
30 min base endurance, flat terrain
20 min easy run (65% max HR)
Rest or mobility work
Bike 20 min + run 10 min back-to-back (first brick)
Active rest: walk or yoga
Rest
600 m: 6×100 m with 20 s rest
40 min endurance, light hills if possible
25 min continuous (65–70% max HR)
Rest
Bike 30 min + run 15 min
Active rest
Rest
800 m: warm-up 100 m + 4×150 m (30 s rest) + 100 m cool-down
45 min with 2×5 min at tempo pace (75–80% max HR)
30 min including 2×5 min slightly faster
Rest
Bike 40 min + run 15 min (simulate bike-to-run transition)
Active rest
Rest
500 m easy, technique only
30 min easy, flat terrain
20 min very easy
Rest
Bike 30 min + run 10 min easy
Full rest
Rest
1000 m: 4×200 m with 30 s rest + 2×100 m final sprint
50 min with 3×5 min at 80–85% max HR
30 min: 6×1 min fast / 1 min recovery in the middle
Rest
Bike 50 min + run 20 min (simulate race distances)
Active rest
Rest
750 m non-stop — exact sprint race distance
20 km (exact sprint race distance)
5 km (exact sprint race distance)
Rest
Bike 25 min + run 20 min at race pace
Active rest, prepare gear
Rest
600 m easy + a few short pick-ups
35 min with 2×3 min at race pace
20 min including 2×2 min at target pace
Rest, check gear and registration
15 min easy bike + 10 min easy swim
Full rest, visualization
Rest
20 min very easy swim
20 min easy bike + 10 min run
Rest, prepare transition bag
Course recon if possible
Rest, hydrate, good sleep
🏁 Sprint Triathlon — Enjoy and smile for the cameras!
Training tips
- 1.Practice bike-to-run bricks at least once a week.
- 2.T1 and T2 transitions are trainable — time them.
- 3.Hydrate every 10 min on the bike.
- 4.Helmet on BEFORE touching the bike — safety rule.
Frequently Asked Questions
I can't swim crawl — can I still do this plan?
A basic swim stroke is enough (breaststroke accepted). Crawl is more efficient but not mandatory for a first sprint.
What bike should I use?
Any roadworthy bike works: road, gravel, hybrid. Avoid heavy mountain bikes.
How should I handle transitions?
Practice at home: wetsuit removal, helmet, shoes. Aim for 1–2 min per transition.