Free Sprint Triathlon 16 Week Training Plan

Free 16-Week Sprint Triathlon Training Plan for Beginners

Train for your first Sprint Triathlon with this free 16-week training plan covering swimming, cycling and running.

Thinking about doing your first Sprint Triathlon but don't know where to start?

I've created this free 16-week Sprint Triathlon training plan to help novice triathletes prepare for their first race. It is designed to be straightforward and manageable rather than a complex or hugely time-consuming programme, giving you a structured way to build your swimming, cycling and running fitness and arrive at the start line ready to race.

What's Included in the Free Sprint Triathlon Plan?

The 16-week programme covers all three triathlon disciplines and includes links to workout and drill videos to help you understand the sessions.

• Swimming – pool-based sessions, with open-water swimming introduced towards the latter part of the programme
• Cycling – bike sessions that can be completed indoors or outdoors
• Running – running sessions including drills, with some sessions ideally completed on a 400m track
• Triathlon-specific training – build your fitness across all three disciplines as you work towards race day

Where possible, I recommend training outdoors so that you have the opportunity to experience conditions similar to those you may encounter on race day.

Is This Sprint Triathlon Plan Right for You?

This plan is designed for a novice triathlete preparing for a Sprint distance triathlon.

You should have a reasonable level of fitness before starting the programme. As a guide, you should be able to:

• Swim 400m continuously
• Cycle for 20 minutes
• Run for 15 minutes

If you're not currently able to do these activities, you may benefit from building your basic fitness first before starting this programme.

Always consider your individual health and circumstances before beginning a new fitness programme and seek appropriate medical advice if necessary.

Download Your Free 16-Week Sprint Triathlon Training Plan

Ready to start training for your first Sprint Triathlon?

Download the free 16-week PDF training plan and start building your swimming, cycling and running fitness.

Ready for a More Structured Sprint Triathlon Plan?

This free plan is a great starting point if you're new to triathlon. But if you're looking for a more detailed Sprint Triathlon training programme with different options for your ability, training volume and goals, I've also created progressive Sprint Triathlon plans on TrainingPeaks and Final Surge.

These plans provide a more structured approach to your training, with sessions designed to help you progress towards race day. Selected plans include heart rate, RPE, power and strength and conditioning guidance, with coach support available on the plans.

Choose your preferred training platform:

👉 Browse my Sprint Triathlon training plans on TrainingPeaks

👉 Browse my Sprint Triathlon training plans on Final Surge

On TrainingPeaks you'll find Sprint Triathlon plans including 12-week and 16-week options. On Final Surge there are beginner, low-volume and advanced Sprint Triathlon options, so you can choose a programme that better matches your experience and available training time.

Whether you're preparing for your first Sprint Triathlon or looking to improve your performance, a structured plan can give your training focus, progression and consistency.

Prefer Personalised Triathlon Coaching?

If you'd prefer your training to be built specifically around your goals, fitness, available training time and lifestyle, I also offer one-to-one triathlon coaching.