This 16-week sprint triathlon training plan is designed for triathlon beginners ready to tackle their first triathlon. This comprehensive training program will help aspiring triathletes achieve their goals. Over the next 16 weeks, we will focus on building your fitness, improving your technique, and preparing you for the unique challenges of sprint triathlon distances.
Table of Contents
What’s in our 16-week sprint triathlon training plan?
This plan is adaptable to your current fitness level and will guide you through swimming, cycling, and running workouts, ensuring that you’re ready to conquer the race on the big day. Get ready to embark on an exciting journey of personal growth, endurance, and accomplishment!
Week 1
Daily Activity
Target HR Zone
Warm-up
Main Set
Cool Down
Monday: Swim
Zone 2
200m easy freestyle
4x25m with 10-sec rest
100m easy cooldown
Tuesday: Run
Zone 2
5 minutes brisk walk/jog
3x400m with 2-minute rest between intervals
5 minutes easy jog
Wednesday: Ride
Zone 2
10 minutes easy spin
3×3 minutes with 2-minute rest between sets
10 minutes easy spin
Thursday: Strength
Dynamic warm-up exercises
Full-body strength training (30 minutes)
Stretching and cool down
Friday: Run
Zone 2
5 minutes brisk walk/jog
2x800m with 2.5-minute rest between reps
5 minutes easy jog
Saturday: Ride
Zone 2
15 minutes easy spin
2×10 minutes with 5-minute rest between sets
15 minutes easy spin
Sunday: Rest
Week 2
Daily Activity
Target HR Zone
Warm-up
Main Set
Cool Down
Monday: Swim
Zone 2
200m easy freestyle
4x25m with 10-sec rest
100m easy cooldown
Tuesday: Run
Zone 2
5 minutes brisk walk/jog
3x400m with 2-minute rest between intervals
5 minutes easy jog
Wednesday: Ride
Zone 2
10 minutes easy spin
3×3 minutes with 2-minute rest between sets
10 minutes easy spin
Thursday: Strength
Dynamic warm-up exercises
Full-body strength training (30 minutes)
Stretching and cool down
Friday: Run
Zone 2
5 minutes brisk walk/jog
2x800m with 2.5-minute rest between reps
5 minutes easy jog
Saturday: Ride
Zone 2
15 minutes easy spin
2×10 minutes with 5-minute rest between sets
15 minutes easy spin
Sunday: Rest
Week 3
Daily Activity
Target HR Zone
Warm-up
Main Set
Cool Down
Monday: Swim
Zone 2
200m easy freestyle
4x25m with 10-sec rest
100m easy cooldown
Tuesday: Run
Zone 2
5 minutes brisk walk/jog
3x400m with 2-minute rest between intervals
5 minutes easy jog
Wednesday: Ride
Zone 2
10 minutes easy spin
3×3 minutes with 2-minute rest between sets
10 minutes easy spin
Thursday: Strength
Dynamic warm-up exercises
Full-body strength training (30 minutes)
Stretching and cool down
Friday: Run
Zone 2
5 minutes brisk walk/jog
2x800m with 2.5-minute rest between reps
5 minutes easy jog
Saturday: Ride
Zone 2
15 minutes easy spin
2×10 minutes with 5-minute rest between sets
15 minutes easy spin
Sunday: Rest
Week 4
Daily Activity
Target HR Zone
Warm-up
Main Set
Cool Down
Monday: Swim
Zone 2
200m easy freestyle
4x50m with 10-sec rest
100m easy cooldown
Tuesday: Run
Zone 2
5 minutes brisk walk/jog
3x600m with 2-minute rest between intervals
5 minutes easy jog
Wednesday: Ride
Zone 2
10 minutes easy spin
4×4 minutes with 2-minute rest between sets
10 minutes easy spin
Thursday: Strength
Dynamic warm-up exercises
Full-body strength training (30 minutes)
Stretching and cool down
Friday: Run
Zone 2
5 minutes brisk walk/jog
3x800m with 2.5-minute rest between reps
5 minutes easy jog
Saturday: Ride
Zone 2
15 minutes easy spin
2×15 minutes with 5-minute rest between sets
15 minutes easy spin
Sunday: Rest
Week 5
Daily Activity
Target HR Zone
Warm-up
Main Set
Cool Down
Monday: Swim
Zone 2
200m easy freestyle
4x50m with 10-sec rest
100m easy cooldown
Tuesday: Run
Zone 2
5 minutes brisk walk/jog
3x600m with 2-minute rest between intervals
5 minutes easy jog
Wednesday: Ride
Zone 2
10 minutes easy spin
4×4 minutes with 2-minute rest between sets
10 minutes easy spin
Thursday: Strength
Dynamic warm-up exercises
Full-body strength training (30 minutes)
Stretching and cool down
Friday: Run
Zone 2
5 minutes brisk walk/jog
3x800m with 2.5-minute rest between reps
5 minutes easy jog
Saturday: Ride
Zone 2
15 minutes easy spin
2×15 minutes with 5-minute rest between sets
15 minutes easy spin
Sunday: Rest
Week 6
Daily Activity
Target HR Zone
Warm-up
Main Set
Cool Down
Monday: Swim
Zone 2
200m easy freestyle
4x50m with 10-sec rest
100m easy cooldown
Tuesday: Run
Zone 2
5 minutes brisk walk/jog
3x600m with 2-minute rest between intervals
5 minutes easy jog
Wednesday: Ride
Zone 2
10 minutes easy spin
4×4 minutes with 2-minute rest between sets
10 minutes easy spin
Thursday: Strength
Dynamic warm-up exercises
Full-body strength training (30 minutes)
Stretching and cool down
Friday: Run
Zone 2
5 minutes brisk walk/jog
3x800m with 2.5-minute rest between reps
5 minutes easy jog
Saturday: Ride
Zone 2
15 minutes easy spin
2×15 minutes with 5-minute rest between sets
15 minutes easy spin
Sunday: Rest
Week 7
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 cooldown
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 8
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 cooldown
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 9
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 cooldown
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 10
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 cooldown
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 11
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 cooldown
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 12
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
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
N/A
Week 13
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 14
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 45 min at a moderate pace followed by a 15-min run at a comfortable pace.
10 min of static stretching
Week 15
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
As you complete this 16-week sprint triathlon training plan, you should be proud of your dedication and hard work. You’ve come a long way in building your endurance, improving your swimming, cycling, and running skills, and preparing yourself for the sprint triathlon. The journey has been challenging, but the sense of accomplishment and the health benefits you’ve gained are immeasurable.
On race day, trust in your preparation, give it your all, and enjoy the experience. Crossing that finish line will be a testament to your determination and commitment. No matter the outcome, know that you are a triathlete, and this is just the beginning of your exciting journey in the world of triathlons. Congratulations, and best of luck on your sprint triathlon!
Contributor & Editor at Your Multisport Buddy | She is a seasoned multisport athlete who has finished numerous sprint and Olympic triathlons in the U.S. When she is not racing, she spends her time writing about anything multisport.
