10-Week Sprint Triathlon Training Plan for Beginners

This 10-week sprint triathlon training plan is thoughtfully designed for people who aim to conquer sprint triathlon distances for the first time but with a background in running, cycling, or swimming already. 

What’s inside our 10-week sprint triathlon training plan?

This 10-week program combines swim, bike, run, and strength sessions, gradually increasing in intensity and duration. It also includes warm-up and cool-down sets and a target heart rate (HR) zone for the main sets. It culminates in race week preparation, including brick workouts to prepare you for a seamless triathlon transition. This comprehensive plan is your roadmap to success, ensuring you build the necessary endurance, strength, and skills to perform your best on race day. 

Week 1

Daily Activity	Target HR Zone	Warm-up	Main Set	Cool Down
Monday: Swim	Zone 3	300m easy freestyle	4x50m with 15-sec rest	200m easy cool down
Tuesday: Run	Zone 3	10 minutes brisk walk/jog	5x800m with 2-minute rest between intervals	10 minutes easy jog
Wednesday: Ride	Zone 3	15 minutes easy spin	5×5 minutes with 2-minute rest between sets	15 minutes easy spin
Thursday: Strength		Dynamic warm-up exercises	Full-body strength training (45 minutes)	Stretching and cool down
Friday: Run	Zone 3	10 minutes brisk walk/jog	3x1600m with 2.5-minute rest between reps	10 minutes easy jog
Saturday: Ride	Zone 3	20 minutes easy spin	2×20 minutes with 5-minute rest between sets	20 minutes easy spin
Sunday: Rest

Week 2

Daily Activity	Target HR Zone	Warm-up	Main Set	Cool Down
Monday: Swim	Zone 3	300m easy freestyle	5x50m with 15-sec rest	200m easy cool down
Tuesday: Run	Zone 3	10 minutes brisk walk/jog	6x800m with 2-minute rest between intervals	10 minutes easy jog
Wednesday: Ride	Zone 3	15 minutes easy spin	6×5 minutes with 2-minute rest between sets	15 minutes easy spin
Thursday: Strength		Dynamic warm-up exercises	Full-body strength training (45 minutes)	Stretching and cool down
Friday: Run	Zone 3	10 minutes brisk walk/jog	4x1600m with 2.5-minute rest between reps	10 minutes easy jog
Saturday: Ride	Zone 3	20 minutes easy spin	3×20 minutes with 5-minute rest between sets	20 minutes easy spin
Sunday: Rest

Week 3

Daily Activity	Target HR Zone	Warm-up	Main Set	Cool Down
Monday: Swim	Zone 3	400m easy freestyle	6x50m with 15-sec rest	300m easy cool down
Tuesday: Run	Zone 3	10 minutes brisk walk/jog	6x800m with 2-minute rest between intervals	10 minutes easy jog
Wednesday: Ride	Zone 3	15 minutes easy spin	6×5 minutes with 2-minute rest between sets	15 minutes easy spin
Thursday: Strength		Dynamic warm-up exercises	Full-body strength training (45 minutes)	Stretching and cool down
Friday: Run	Zone 3	10 minutes brisk walk/jog	4x1600m with 2.5-minute rest between reps	10 minutes easy jog
Saturday: Ride	Zone 3	20 minutes easy spin	4×20 minutes with 5-minute rest between sets	20 minutes easy spin
Sunday: Rest or Swim			Light swim to aid recovery or complete rest

Week 4

Daily Activity	Target HR Zone	Warm-up	Main Set	Cool Down
Monday: Swim	Zone 3	400m easy freestyle	6x50m with 15-sec rest	300m easy cool down
Tuesday: Run	Zone 3	10 minutes brisk walk/jog	6x800m with 2-minute rest between intervals	10 minutes easy jog
Wednesday: Ride	Zone 3	15 minutes easy spin	6×5 minutes with 2-minute rest between sets	15 minutes easy spin
Thursday: Strength		Dynamic warm-up exercises	Full-body strength training (45 minutes)	Stretching and cool down
Friday: Run	Zone 3	10 minutes brisk walk/jog	4x1600m with 2.5-minute rest between reps	10 minutes easy jog
Saturday: Ride	Zone 3	20 minutes easy spin	4×20 minutes with 5-minute rest between sets	20 minutes easy spin
Sunday: Rest or Swim			Light swim to aid recovery or complete rest

Week 5

Daily Activity	Target HR Zone	Warm-up	Main Set	Cool Down
Monday: Swim	Zone 3	400m easy freestyle	6x50m with 15-sec rest	300m easy cool down
Tuesday: Run	Zone 3	10 minutes brisk walk/jog	7x800m with 2-minute rest between intervals	10 minutes easy jog
Wednesday: Ride	Zone 3	15 minutes easy spin	7×5 minutes with 2-minute rest between sets	15 minutes easy spin
Thursday: Strength		Dynamic warm-up exercises	Full-body strength training (45 minutes)	Stretching and cool down
Friday: Run	Zone 3	10 minutes brisk walk/jog	5x1600m with 2.5-minute rest between reps	10 minutes easy jog
Saturday: Ride	Zone 3	20 minutes easy spin	5×20 minutes with 5-minute rest between sets	20 minutes easy spin
Sunday: Rest or Swim			Light swim to aid recovery or complete rest

Week 6

Daily Activity	Target HR Zone	Warm-up	Main Set	Cool Down
Monday: Swim	Zone 3	400m easy freestyle	7x50m with 15-sec rest	300m easy cool down
Tuesday: Run	Zone 3	10 minutes brisk walk/jog	7x800m with 2-minute rest between intervals	10 minutes easy jog
Wednesday: Ride	Zone 3	15 minutes easy spin	7×5 minutes with 2-minute rest between sets	15 minutes easy spin
Thursday: Strength		Dynamic warm-up exercises	Full-body strength training (45 minutes)	Stretching and cool down
Friday: Run	Zone 3	10 minutes brisk walk/jog	5x1600m with 2.5-minute rest between reps	10 minutes easy jog
Saturday: Ride	Zone 3	20 minutes easy spin	5×20 minutes with 5-minute rest between sets	20 minutes easy spin
Sunday: Rest or Swim			Light swim to aid recovery or complete rest

Week 7

Daily Activity	Target HR Zone	Warm-up	Main Set	Cool Down
Monday: Swim	Zone 3	400m easy freestyle	7x50m with 15-sec rest	300m easy cooldown
Tuesday: Run	Zone 3	10 minutes brisk walk/jog	8x800m with 2-minute rest between intervals	10 minutes easy jog
Wednesday: Ride	Zone 3	15 minutes easy spin	8×5 minutes with 2-minute rest between sets	15 minutes easy spin
Thursday: Strength		Dynamic warm-up exercises	Full-body strength training (45 minutes)	Stretching and cool down
Friday: Run	Zone 3	10 minutes brisk walk/jog	6x1600m with 2.5-minute rest between reps	10 minutes easy jog
Saturday: Ride	Zone 3	20 minutes easy spin	6×20 minutes with 5-minute rest between sets	20 minutes easy spin
Sunday: Brick Workout	Zone 3, Zone 2	10 min of easy cycling	Ride for 30 min at a moderate pace followed by a 10-min run at a comfortable pace	10 min of static stretching

Week 8

Daily Activity	Target HR Zone	Warm-up	Main Set	Cool Down
Monday: Swim	Zone 3	400m easy freestyle	8x50m with 15-sec rest	400m easy cool down
Tuesday: Run	Zone 3	10 minutes brisk walk/jog	8x800m with 2-minute rest between intervals	10 minutes easy jog
Wednesday: Ride	Zone 3	15 minutes easy spin	8×5 minutes with 2-minute rest between sets	15 minutes easy spin
Thursday: Strength		Dynamic warm-up exercises	Full-body strength training (45 minutes)	Stretching and cool down
Friday: Run	Zone 3	10 minutes brisk walk/jog	6x1600m with 2.5-minute rest between reps	10 minutes easy jog
Saturday: Ride	Zone 3	20 minutes easy spin	6×20 minutes with 5-minute rest between sets	20 minutes easy spin
Sunday: Brick Workout	Zone 3, Zone 2	10 min of easy cycling	Ride for 45 min at a moderate pace followed by a 15-min run at a comfortable pace.	10 min of static stretching

Week 9

Daily Activity	Target HR Zone	Warm-up	Main Set	Cool Down
Monday: Swim	Zone 3	400m easy freestyle	8x50m with 15-sec rest	400m easy cooldown
Tuesday: Run	Zone 3	10 minutes brisk walk/jog	8x800m with 2-minute rest between intervals	10 minutes easy jog
Wednesday: Ride	Zone 3	15 minutes easy spin	8×5 minutes with 2-minute rest between sets	15 minutes easy spin
Thursday: Strength		Dynamic warm-up exercises	Full-body strength training (45 minutes)	Stretching and cool down
Friday: Run	Zone 3	10 minutes brisk walk/jog	6x1600m with 2.5-minute rest between reps	10 minutes easy jog
Saturday: Ride	Zone 3	20 minutes easy spin	6×20 minutes with 5-minute rest between sets	20 minutes easy spin
Sunday: Brick Workout	Zone 3, Zone 2	10 min of easy cycling	Ride for 60 min at a moderate pace followed by a 15-min run at a comfortable pace	10 min of static stretching

Week 10

Daily Activity	Target HR Zone	Warm-up	Main Set	Cool Down
Monday: Swim	Zone 2	300m easy freestyle	4x50m with 15-sec rest	200m easy cool down
Tuesday: Run	Zone 2	10 minutes brisk walk/jog	3x800m with 2-minute rest between intervals	10 minutes easy jog
Wednesday: Ride	Zone 2	15 minutes easy spin	3×5 minutes with 2-minute rest between sets	15 minutes easy spin
Thursday: Strength		Dynamic warm-up exercises	Light, full-body strength training (30 minutes)	Stretching and cool down
Friday: Rest
Saturday: Race Day		Follow your race-day warm-up routine	Sprint Triathlon Race!
Sunday			Light swim to aid recovery

Related Reading:

6-Week Sprint Triathlon Training Plan for Beginners

8-Week Sprint Triathlon Training Plan for Beginners

12-Week Sprint Triathlon Training Plan for Beginners

Good luck from Your Multisport Buddy

As you embark on this 10-week sprint triathlon training journey, we wish you the best of luck and success. May your dedication, hard work, and perseverance lead you to achieve your triathlon goals. Remember, it’s not just about the finish line; it’s about the journey and the progress you make along the way. Stay focused, stay determined, and enjoy every step, stroke, and pedal as you prepare for your race.