Simple 4-Week Sprint Triathlon Training Plan
Our 4-week sprint triathlon training plan is designed just for you – someone who has taken a break from the swim-bike-run adventures but is ready to jump back in with enthusiasm and determination.
If you are itching to dive back in, let us help you ease your way back to triathlon training. Whether it’s been a few months or even a few years since your last triathlon, this plan will guide you gently and effectively back on track.
In the next four weeks, we’ll take you through a well-balanced training regimen – mostly swim, bike, and run on weekdays and a brick workout every Sunday. So, dust off that swim cap, pump up those bike tires, and lace up your running shoes – it’s time to embark on this exciting journey together.
Let’s get you back into triathlon shape and ready to conquer your comeback to sprint triathlon distances with confidence and a smile!
| Week 1 | Week 2 | Week 3 | Week 4 | |
| Monday | 30-min swim | 45-min swim | 40-min swim | 45-min swim |
| Tuesday | 30-min bike | 45-min bike | 60-min bike | 75-min bike |
| Wednesday | 30-min run | 45-min run | 60-min run | 75-min run |
| Thursday | Rest | Rest | Rest | Rest |
| Friday | 30-min swim | 45-min swim | 60-min swim | 40-min swim |
| Saturday | 40-min bike | 50-min bike | 70-min bike | Rest |
| Sunday | 30-min bike; 10-min run | 40-min bike; 15-min run | 50-min bike, 20-min run | Race Day |
Good luck from Your Multisport Buddy!
As you embark on this 4-week journey to rekindle your triathlon passion, we wish you all the best. May your swims be smooth, your rides be exhilarating, and your runs be joyful. Remember, every stroke, pedal, and step counts toward your comeback!
So, enjoy the process, stay committed, and most importantly, have a blast! Here’s to your success and well-being on this incredible adventure ahead. Good luck, triathletes!
