It All Starts With a Great Plan
Behind every great race there's a great training plan. If you’re looking for the best plan to help you achieve your race goals, you've come to the right place.
Developed by acclaimed triathlon writer and expert Matt Fitzgerald, Triathlete.com Online Training Plans are super time-efficient, easy to follow, and based on the most cutting-edge training methods.
And with 10 different levels for the Sprint distance, there’s a perfect fit for every triathlete, regardless of experience and ability level.
What You Get:
- A complete 12-week training plan that culminates in the race of your choice
- A personal training calendar powered by TrainingPeaks
- Daily workout reminders emailed to you daily
- Weekly tips and goals
- Supporting documents with information on workout intensity, strength training and more
Sprint Triathlon Training Plans By Matt Fitzgerald
click plan name for plan description
This training plan is designed to prepare inexperienced triathletes to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
Choose the Level 1 plan if you are fit and healthy enough to train for a triathlon, but you have done little or no recent swimming, cycling, or running. The plan begins with a total of 1,000 yards of swimming, 40 minutes of cycling, and 40 minutes of running in Week 1. It peaks with 2,275 yards of swimming, 2 hours of cycling, and 1 hour and 14 minutes of running in Week 11.
The plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
Choose the Level 1 plan if you are fit and healthy enough to train for a triathlon, but you have done little or no recent swimming, cycling, or running. The plan begins with a total of 1,000 yards of swimming, 40 minutes of cycling, and 40 minutes of running in Week 1. It peaks with 2,275 yards of swimming, 2 hours of cycling, and 1 hour and 14 minutes of running in Week 11.
The Level 8-10 Sprint Triathlon Training Plans are best thought of as crash training plans for triathletes with a sound base of swim, bike, and run fitness who, for whatever reason, decide they want to peak for a sprint triathlon soon – in 12 weeks. The Level 10 plan packs as much sprint-focused training into 12 weeks as you will ever need to do. It’s not so much the raw volume as the volume of high-intensity training that will whip you into fantastic shape – or wear you down, if you’re not prepared to handle it.
The plan begins with a short, 3-week base phase. The following build phase is 4 weeks long and the final 5 weeks comprise the peak phase. There are 12 workouts in a typical week – 4 swims, 4 rides, and 4 runs. Weeks 2, 4, and 6 include an extra, 10-minute transition run after Friday’s ride; in weeks 8 and 10, the separate ride and run scheduled for Saturday are collapsed into a single bike-run brick workout. Monday is a rest day every week and weeks 4 and 8 are recovery weeks. The final week is a taper week.
The Level 10 plan begins with 9,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 3 minutes of running in Week 1. It peaks with 12,600 yards of swimming, 7 hours and 50 minutes of cycling, and 4 hours and 12 minutes of running in Week 11.
The plan begins with a short, 3-week base phase. The following build phase is 4 weeks long and the final 5 weeks comprise the peak phase. There are 12 workouts in a typical week – 4 swims, 4 rides, and 4 runs. Weeks 2, 4, and 6 include an extra, 10-minute transition run after Friday’s ride; in weeks 8 and 10, the separate ride and run scheduled for Saturday are collapsed into a single bike-run brick workout. Monday is a rest day every week and weeks 4 and 8 are recovery weeks. The final week is a taper week.
The Level 10 plan begins with 9,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 3 minutes of running in Week 1. It peaks with 12,600 yards of swimming, 7 hours and 50 minutes of cycling, and 4 hours and 12 minutes of running in Week 11.
This is also a very low-volume plan for triathletes beginning at square one, but the workouts are a little longer than those in Level 1.
The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The Level 2 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
It begins with a total of 1,400 yards of swimming, 1 hour of cycling, and 45 minutes of running in Week 1. It peaks with 2,650 yards of swimming, 2 hours and 15 minutes of cycling, and 1 hour and 21 minutes of running in Week 11.
The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The Level 2 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
It begins with a total of 1,400 yards of swimming, 1 hour of cycling, and 45 minutes of running in Week 1. It peaks with 2,650 yards of swimming, 2 hours and 15 minutes of cycling, and 1 hour and 21 minutes of running in Week 11.
Choose this plan if you have already started swimming and running, at least, but you still wish to train conservatively for your a sprint triathlon.
The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The Level 3 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
The Level 3 plan begins with a total of 1,650 yards of swimming, 1 hour of cycling, and 50 minutes of running in Week 1. It peaks with 3,125 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 28 minutes of running in Week 11.
The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The Level 3 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
The Level 3 plan begins with a total of 1,650 yards of swimming, 1 hour of cycling, and 50 minutes of running in Week 1. It peaks with 3,125 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 28 minutes of running in Week 11.
This plan takes a more aggressive approach than the Level 1-3 plans do to developing your fitness within the parameters of 12 weeks of training, 6 workouts per week, and a modest initial fitness level.
The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The Level 4 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
The plan begins with a total of 2,100 yards of swimming, 1 hour and 30 minutes of cycling, and 50 minutes of running in Week 1. It peaks with 3,450 yards of swimming, 3 hours of cycling, and 1 hour and 37 minutes of running in Week 11.
The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The Level 4 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
The plan begins with a total of 2,100 yards of swimming, 1 hour and 30 minutes of cycling, and 50 minutes of running in Week 1. It peaks with 3,450 yards of swimming, 3 hours of cycling, and 1 hour and 37 minutes of running in Week 11.
Choose this plan if you’re up to doing three workouts per week in each discipline, but wish to stay close to the minimum amount of training that such a schedule entails.
The Level 5 sprint triathlon training plan is appropriate for triathletes who already have a decent base of swim, bike, and run fitness and want to not just finish a sprint triathlon, but finish well. It includes 3 swim workouts, 3 rides, and 3 runs in a typical week. There’s a fourth run in the even-numbered weeks, which include either a 10-minute transition run following Saturday’s foundation ride or a brick workout instead of Saturday’s ride (weeks 8 and 19).
The base phase lasts from Week 1 through Week 4; the build phase from Week 5 through Week 8; and the peak phase from Week 9 through Week 12. Weeks 4 and 8 are recovery weeks. Week 12 is a taper week.
The plan begins with a total of 4,300 yards of swimming, 2 hours and 30 minutes of cycling, and 1 hour and 43 minutes of running in Week 1. It peaks with a total of 5,500 yards of swimming, 4 hours and 20 minutes of cycling, and 2 hours and 32 minutes of running in Week 11.
The Level 5 sprint triathlon training plan is appropriate for triathletes who already have a decent base of swim, bike, and run fitness and want to not just finish a sprint triathlon, but finish well. It includes 3 swim workouts, 3 rides, and 3 runs in a typical week. There’s a fourth run in the even-numbered weeks, which include either a 10-minute transition run following Saturday’s foundation ride or a brick workout instead of Saturday’s ride (weeks 8 and 19).
The base phase lasts from Week 1 through Week 4; the build phase from Week 5 through Week 8; and the peak phase from Week 9 through Week 12. Weeks 4 and 8 are recovery weeks. Week 12 is a taper week.
The plan begins with a total of 4,300 yards of swimming, 2 hours and 30 minutes of cycling, and 1 hour and 43 minutes of running in Week 1. It peaks with a total of 5,500 yards of swimming, 4 hours and 20 minutes of cycling, and 2 hours and 32 minutes of running in Week 11.
The Level 6 sprint triathlon training plan is appropriate for triathletes who already have a decent base of swim, bike, and run fitness and want to not just finish a sprint triathlon, but finish well. Most of the workouts in this plan are a notch or two more challenging than those in the Level 5 plan.
The plan includes 3 swim workouts, 3 rides, and 3 runs in a typical week. There’s a fourth run in the even-numbered weeks, which include either a 10-minute transition run following Saturday’s foundation ride or a brick workout instead of Saturday’s ride (weeks 8 and 19).
The base phase lasts from Week 1 through Week 4; the build phase from Week 5 through Week 8; and the peak phase from Week 9 through Week 12. Weeks 4 and 8 are recovery weeks. Week 12 is a taper week.
The Level 6 plan begins with a total of 4,700 yards of swimming, 3 hours of cycling, and 1 hour and 53 minutes of running in Week 1. It peaks with a total of 6,350 yards of swimming, 4 hours and 30 minutes of cycling, and 2 hours and 44 minutes of running in Week 11.
The plan includes 3 swim workouts, 3 rides, and 3 runs in a typical week. There’s a fourth run in the even-numbered weeks, which include either a 10-minute transition run following Saturday’s foundation ride or a brick workout instead of Saturday’s ride (weeks 8 and 19).
The base phase lasts from Week 1 through Week 4; the build phase from Week 5 through Week 8; and the peak phase from Week 9 through Week 12. Weeks 4 and 8 are recovery weeks. Week 12 is a taper week.
The Level 6 plan begins with a total of 4,700 yards of swimming, 3 hours of cycling, and 1 hour and 53 minutes of running in Week 1. It peaks with a total of 6,350 yards of swimming, 4 hours and 30 minutes of cycling, and 2 hours and 44 minutes of running in Week 11.
Choose this plan if you want to achieve the highest fitness level possible within the parameters of a 12-week plan, 9 workouts per week, and a moderate level of initial fitness.
The Level 7 plan includes 3 swim workouts, 3 rides, and 3 runs in a typical week. There’s a fourth run in the even-numbered weeks, which include either a 10-minute transition run following Saturday’s foundation ride or a brick workout instead of Saturday’s ride (weeks 8 and 19).
The base phase lasts from Week 1 through Week 4; the build phase from Week 5 through Week 8; and the peak phase from Week 9 through Week 12. Weeks 4 and 8 are recovery weeks. Week 12 is a taper week.
The plan begins with a total of 5,250 yards of swimming, 3 hours and 15 minutes of cycling, and 2 hours and 8 minutes of running in Week 1. It peaks with a total of 6,750 yards of swimming, 4 hours and 40 minutes of cycling, and 2 hours and 51 minutes of running in Week 11.
The Level 7 plan includes 3 swim workouts, 3 rides, and 3 runs in a typical week. There’s a fourth run in the even-numbered weeks, which include either a 10-minute transition run following Saturday’s foundation ride or a brick workout instead of Saturday’s ride (weeks 8 and 19).
The base phase lasts from Week 1 through Week 4; the build phase from Week 5 through Week 8; and the peak phase from Week 9 through Week 12. Weeks 4 and 8 are recovery weeks. Week 12 is a taper week.
The plan begins with a total of 5,250 yards of swimming, 3 hours and 15 minutes of cycling, and 2 hours and 8 minutes of running in Week 1. It peaks with a total of 6,750 yards of swimming, 4 hours and 40 minutes of cycling, and 2 hours and 51 minutes of running in Week 11.
The Level 8-10 Sprint Triathlon Training Plans are best thought of as crash training plans for triathletes with a sound base of swim, bike, and run fitness who, for whatever reason, decide they want to peak for a sprint triathlon soon – in 12 weeks. The Level 8 plan is a good fit for those who are prepared to handle 12 workouts per week but are not accustomed to such frequency of training.
The plan begins with a short, 3-week base phase. The following build phase is 4 weeks long and the final 5 weeks comprise the peak phase. There are 12 workouts in a typical week – 4 swims, 4 rides, and 4 runs. Weeks 2, 4, and 6 include an extra, 10-minute transition run after Friday’s ride; in weeks 8 and 10, the separate ride and run scheduled for Saturday are collapsed into a single bike-run brick workout. Monday is a rest day every week and weeks 4 and 8 are recovery weeks. The final week is a taper week.
The Level 8 plan begins with 8,200 yards of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 48 minutes of running in Week 1. It peaks with 11,050 yards of swimming, 6 hours and 45 minutes of cycling, and 3 hours and 40 minutes of running in Week 11.
The plan begins with a short, 3-week base phase. The following build phase is 4 weeks long and the final 5 weeks comprise the peak phase. There are 12 workouts in a typical week – 4 swims, 4 rides, and 4 runs. Weeks 2, 4, and 6 include an extra, 10-minute transition run after Friday’s ride; in weeks 8 and 10, the separate ride and run scheduled for Saturday are collapsed into a single bike-run brick workout. Monday is a rest day every week and weeks 4 and 8 are recovery weeks. The final week is a taper week.
The Level 8 plan begins with 8,200 yards of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 48 minutes of running in Week 1. It peaks with 11,050 yards of swimming, 6 hours and 45 minutes of cycling, and 3 hours and 40 minutes of running in Week 11.
The Level 8-10 Sprint Triathlon Training Plans are best thought of as crash training plans for triathletes with a sound base of swim, bike, and run fitness who, for whatever reason, decide they want to peak for a sprint triathlon soon – in 12 weeks. The Level 9 plan features slightly more high-intensity work and slightly longer long workouts than the Level 8 plan, which is designed for those who are prepared to handle 12 workouts per week but are not accustomed to such frequency of training.
The Level 9 plan begins with a short, 3-week base phase. The following build phase is 4 weeks long and the final 5 weeks comprise the peak phase. There are 12 workouts in a typical week – 4 swims, 4 rides, and 4 runs. Weeks 2, 4, and 6 include an extra, 10-minute transition run after Friday’s ride; in weeks 8 and 10, the separate ride and run scheduled for Saturday are collapsed into a single bike-run brick workout. Monday is a rest day every week and weeks 4 and 8 are recovery weeks. The final week is a taper week.
The Level 9 plan begins with 8,900 yards of swimming, 4 hours and 55 minutes of cycling, and 3 hours and 3 minutes of running in Week 1. It peaks with 11,750 yards of swimming, 7 hours and 35 minutes of cycling, and 3 hours and 55 minutes of running in Week 11.
The Level 9 plan begins with a short, 3-week base phase. The following build phase is 4 weeks long and the final 5 weeks comprise the peak phase. There are 12 workouts in a typical week – 4 swims, 4 rides, and 4 runs. Weeks 2, 4, and 6 include an extra, 10-minute transition run after Friday’s ride; in weeks 8 and 10, the separate ride and run scheduled for Saturday are collapsed into a single bike-run brick workout. Monday is a rest day every week and weeks 4 and 8 are recovery weeks. The final week is a taper week.
The Level 9 plan begins with 8,900 yards of swimming, 4 hours and 55 minutes of cycling, and 3 hours and 3 minutes of running in Week 1. It peaks with 11,750 yards of swimming, 7 hours and 35 minutes of cycling, and 3 hours and 55 minutes of running in Week 11.
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