Sprint Triathlon Training Plan: 8-Week Schedule

This basic version of a sprint triathlon training plan contains 8 weeks, 4 sessions a week and a longest session of 90 minutes. Every session is listed below, including transition practice and a race rehearsal. Or let SportPlan build it around your schedule and race date.

8 weeks · 2.4–3.8 hours a week · 4–4 sessions per week · longest session 90 min

Sprint Triathlon Training Plan: 8-Week Schedule

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Week-by-week schedule

Sprint Triathlon Training Plan: 8-Week Schedule
Week	Phase	Sessions	Weekly total
Week 1	Base	Mon · Swimming drills · 30 min Wed · Easy run · 30 min Fri · Endurance ride · 60 min Sat · Endurance ride · 90 min	210 min · 4 sessions
Week 2	Base	Mon · Easy swim · 30 min Wed · Easy run · 40 min Fri · Endurance ride · 60 min Sat · Endurance ride · 90 min	220 min · 4 sessions
Week 3	Build	Mon · Easy swim · 40 min Wed · Progression run · 30 min Fri · Endurance ride · 60 min Sat · Bike-to-run brick · 60 min	190 min · 4 sessions
Week 4	Build	Mon · Swimming drills · 30 min Wed · Easy run · 40 min Fri · Recovery ride · 45 min Sat · Endurance ride · 60 min	175 min · 4 sessions
Week 5	Specific	Mon · Swim intervals · 35 min Wed · Easy run · 40 min Fri · Endurance ride · 60 min Sat · Bike-to-run brick · 60 min	195 min · 4 sessions
Week 6	Specific	Mon · Easy swim · 40 min Wed · Easy run · 40 min Fri · Bike-to-run brick · 60 min Sat · Endurance ride · 90 min	230 min · 4 sessions
Week 7	Taper	Mon · Swim intervals · 35 min Wed · Progression run · 30 min Fri · Endurance ride · 60 min Sat · Race rehearsal · 65 min	190 min · 4 sessions
Week 8	Taper	Tue · Open water race rehearsal · 35 min Thu · Bike race check · 45 min Fri · Transition practice · 45 min Sat · Short shakeout run · 20 min	145 min · 4 sessions

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Questions about this schedule

How long is this schedule?

The complete schedule contains 8 weeks.

How many sessions are scheduled each week?

The schedule contains 4–4 sessions per week, counting every listed session, including strength and mobility when present.

How long is the longest session?

The longest scheduled training session is 90 minutes. Race day has no estimated duration in this table.

What do the final weeks contain?

The final weeks are labelled Specific → Taper. Their complete sessions and durations are listed in the schedule.

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This is a general template, not medical advice; check with a doctor before you start a new training load.