BEGINNER Sprint Triathlon Plan, 4 to 5 hours per week. 6 weeks.


This sprint-distance plan is for Novice level triathletes. It is designed to gradually build your fitness, confidence and race readiness in time for your target Sprint triathlon. Minimal requirements are that you can already swim 700 metres, ride for 45 minutes and run 28 minutes, not necessarily all on the same day.

Generally there are seven workouts per week, consisting of 2 swims, 2 cycles, 2 or 3 runs and a strength and conditioning workout. There are open water swims, runs off the bike and race simulations designed to boost your race skills. There is a rest day each week and a gradual taper in week six, to ensure you’re fresh and ready to race.


With just six weeks to go the focus of this plan is to boost your fitness, confidence and race readiness. Athletes who've followed this plan have successfully conquered sprint triathlons all over the world.

"I'm thrilled with how far I have come and excited about how much further I can go. I feel that I have moved from "novice age grouper" to "serious age grouper". - Lawrie Procter, October 2015 -


Your training plan gives you detailed daily workouts, so you know exactly what to do each day. If you have Training Peaks Premium, you can drag and drop the workouts to suit your personal availability. I give advice on how to do this effectively in the instructions attached to day 1 of your training plan. I also use five different Training Zones so that you know how hard to train each day. You can use perceived exertion, heart rate, power, pace or a combination of all four.


This plan is designed by Phil Mosley who has written over 50 published training plans for UK magazines such as Triathlon Plus and Cycling Weekly. He is a National Age-Group Sprint Triathlon Champion and an Ironman Certified Coach with 20-years experience. You can email him if you have any questions about your plan.


Phil Mosley  Triathlon Plus Logo

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