6-Week Sprint Triathlon Training Plan for Beginners
Welcome to Your Multisport Buddy’s 6-week sprint triathlon training plan – your ticket to a thrilling and rewarding journey into the world of triathlons.
Are you someone who thrives on pushing your physical limits and constantly seeking new challenges? Have you been active in various sports and are now looking to broaden your horizons with a fresh and exciting endeavor? If so, you’re in the right place!
Our 6-week sprint triathlon training plan has been carefully crafted to take you from your current fitness level to confidently crossing the finish line of your first of many sprint triathlon distances. Throughout the plan, you’ll be guided on swimming, cycling, running, and strength training. We’ll help you build endurance and balance your training schedule through a structured program.
What’s inside our 6-week sprint triathlon training plan?
This training plan consists of one swim, bike, run, and strength training session each week. It also has one brick workout scheduled on weekends; weekends are when people usually have longer time for training. Mondays and Saturdays are rest days, which you can spend for total rest or a low-impact activity like yoga.
If you’re wondering if you can switch training days, yes you can! Feel free to modify this 6-week sprint triathlon training plan to fit your schedule. The more important thing is you’ll be able to hit the weekly training load.
Week 1
| Daily Activity | Target HR Zones | Warm-up | Main Set | Cool Down |
| Monday: Rest day | – | – | – | – |
| Tuesday: Run | 2 | 5 min of brisk walking or easy jogging | 25 min of continuous running at a comfortable pace | 5 min of easy jogging followed by stretching |
| Wednesday: Swim | 2 | 10 min of easy swimming, focusing on technique | 4×200 meters at a comfortable pace, with 20 seconds rest between each interval | 5 min of easy swimming |
| Thursday: Strength training | – | 5-10 min of light cardio | Perform 2-3 sets of core exercises, with 10-12 repetitions per exercise | 5 min of stretching |
| Friday: Bike | 3 | 10 min of easy cycling, gradually increasing the intensity | 40 min of cycling at a moderate intensity | 10 min of easy cycling followed by stretching |
| Saturday: Rest | – | – | – | – |
| Sunday: Brick | 3, 2 | 10 min of easy cycling | 30 min of cycling at a moderate intensity followed by a 10-min run at a comfortable pace | 5 min of easy jogging followed by stretching |
Week 2
| Daily Activity | Target HR Zones | Warm-up | Main Set | Cool Down |
| Monday: Rest day | – | – | – | – |
| Tuesday: Run | 3 | 5 min of brisk walking or easy jogging | 30 min of continuous running, with 2 mins at a faster pace followed by an easy pace for 1 min. | 5 min of easy jogging followed by stretching |
| Wednesday: Swim | 2 | 10 min of easy swimming, focusing on technique | 6×200 meters at a comfortable pace, with 20 seconds rest between each interval | 5 min of easy swimming |
| Thursday: Strength training | – | 5-10 min of light cardio | Perform 2-3 sets of core exercises, with 10-12 repetitions per exercise | 5 min of stretching |
| Friday: Bike | 3 | 10 min of easy cycling, gradually increasing the intensity | 1 hour of cycling at a moderate intensity, incorporating some 5-min intervals | 10 min of easy cycling followed by stretching |
| Saturday: Rest day | – | – | – | – |
| Sunday: Brick | 3, 2 | 10 min of easy cycling | 45 min of cycling at a moderate intensity followed by a 15-min run at a comfortable pace | 5 min of easy jogging followed by stretching |
Week 3
| Daily Activity | Target HR Zones | Warm-up | Main Set | Cool Down |
| Monday: Rest | – | – | – | – |
| Tuesday: Run | 2 | 5 minutes of brisk walking or easy jogging | 40 minutes of running at a comfortable pace | 5 minutes of easy jogging followed by stretching |
| Wednesday: Swim | 3 | 10 minutes of easy swimming, focusing on technique | 8×200 meters at a moderate pace, with 15 seconds rest between each interval | 5 minutes of easy swimming |
| Thursday: Strength training | – | 5-10 minutes of light cardio | Perform 2-3 sets of leg exercises with 10-12 repetitions per exercise | 5 minutes of stretching |
| Friday: Bike | 3 | 10 minutes of easy cycling, gradually increasing intensity | 1 hour of cycling, incorporating hill climbs and 10-minute intervals at a higher intensity | 10 minutes of easy cycling followed by stretching |
| Saturday: Rest | – | – | – | – |
| Sunday: Brick | 3, 2 | 10 minutes of easy cycling | 1 hour of cycling at a moderate intensity followed by a 15-min run at a comfortable pace | 5 minutes of easy jogging followed by stretching |
Week 4
| Daily Activity | Target HR Zones | Warm-up | Main Set | Cool Down |
| Monday: Rest | – | – | – | – |
| Tuesday: Run | 3 to 4 | 5 minutes of brisk walking or easy jogging | 40 minutes of hill repeats, with running up at a hard effort for 1 minute and recovering with an easy jog going down. If there’s no hill available, run for 2 mins at a faster pace followed by an easy pace for 1 minute. | 5 minutes of easy jogging followed by stretching |
| Wednesday: Swim | 3 | 10 minutes of easy swimming, focusing on technique | 10×200 meters at a moderate to fast pace, with 15 seconds rest between each interval | 5 minutes of easy swimming |
| Thursday: Strength training | – | 5-10 minutes of light cardio | Perform 2-3 sets of core exercises with 10-12 repetitions per exercise | 5 minutes of stretching |
| Friday: Bike | Zone 3 | 10 minutes of easy cycling, gradually increasing intensity | 1 hour of cycling, incorporating sprints and 15-minute intervals at a higher intensity | 10 minutes of easy cycling followed by stretching |
| Saturday: Rest | – | – | – | – |
| Sunday: Brick | 3, 2 | 10 minutes of easy cycling, followed by 5 minutes of easy running | 1 hour of cycling at a moderate intensity followed by a 15-min run at a comfortable pace | 5 minutes of easy jogging followed by stretching |
Week 5
| Daily Activity | Target HR Zones | Warm-up | Main Set | Cool Down |
| Monday: Rest | – | – | – | – |
| Tuesday: Run | 2 | 5 minutes of brisk walking or easy jogging | 50 minutes of running at a comfortable pace | 5 minutes of easy jogging followed by stretching |
| Wednesday: Swim | 2 | 10 minutes of easy swimming, focusing on technique | 12×200 meters at a comfortable pace, with 15 seconds rest between each interval | 5 minutes of easy swimming |
| Thursday: Strength training | – | 5-10 minutes of light cardio | Perform 2-3 sets of leg exercises with 10-12 repetitions per exercise | 5 minutes of stretching |
| Friday: Bike | 3 | 10 minutes of easy cycling, gradually increasing intensity | 1 hour of cycling, incorporating sprints, hill climbs, and 20-minute intervals | 10 minutes of easy cycling followed by stretching |
| Saturday: Rest day | – | – | – | – |
| Sunday: Brick | 3, 2 | 10 minutes of easy cycling | 1 hour of cycling at a moderate intensity followed by a 20-min run at a comfortable pace | 5 minutes of easy jogging followed by stretching |
Week 6
| Daily Activity | Target HR Zones | Warm-up | Main Set | Cool Down |
| Monday: Rest | – | – | – | – |
| Tuesday: Run | 3 | 5 minutes of brisk walking or easy jogging | 30 minutes of continuous running, with 3 mins at a fast pace followed by an easy pace for 2 mins | 5 minutes of easy jogging followed by stretching |
| Wednesday: Swim | 3 | 10 minutes of easy swimming, focusing on technique | 8×100 meters at a moderate to fast pace, with 15 seconds rest between each interval | 5 minutes of easy swimming |
| Thursday: Rest | – | – | – | – |
| Friday: Bike | 3 | 10 minutes of easy cycling, gradually increasing intensity | 30 minutes of cycling at a moderate pace | 10 minutes of easy cycling followed by stretching |
| Saturday: Rest | – | – | – | – |
| Sunday: Race day | – | – | – | – |
Related Reading:
8-Week Sprint Triathlon Training Plan for Beginners
10-Week Sprint Triathlon Training Plan for Beginners
12-Week Sprint Triathlon Training Plan for Beginners
Good luck from Your Multisport Buddy!
We’re happy to help you discover your inner triathlete and unlock new levels of fitness and accomplishment. Stay tuned for the upcoming weeks as we dive into longer triathlon distances, offering valuable insights, tips, and motivation to ensure your success in multisport. Finish strong, triathletes!
