This is an 8-Week Sofa to Sprint plan for the beginning triathlete. We assume you have a base level of aerobic training and are looking to try out your first sprint distance race. Since most people need to focus on their swimming, this plan is heavily focused on swimming and getting in some open water training.
This plan includes specific swim, run and bike workouts as well as strength work outs. You'll average about 5 - 7 hours of training each week. You don't need a gym membership for the strength workout as the exercises don't require any specific equipment beyond basic weights.