8-Week Sprint Triathlon

Training Plan

RATE OF PERCEIVED EXERTION (RPE) TRAINING KEY

m ZONE 1: Gentle rhythmic breathing. Pace is easy and relaxed. The intensity is a jog, or very easy swim or ’ = minutes

bike spins ” = seconds

m ZONE 2: Breathing rate and pace increase slightly. You should still be comfortable but with slightly deeper RPM = revolutions per minute or cadence

breathing. Running and cycling pace remains comfortable and conversation is possibles ZONE = perceived effort zone (see table at
m ZONE 3: Become aware of breathing a little harder. Pace is moderate with a stronger swimming, cycling or left)

running rhythm. This is “feel good” fast. It is slightly more difficult to hold conversations (”) = indicates rest in between intervals
m ZONE 4: Starting to breathe hard, pace is fast and beginning to get uncomfortable and should be NOTE: For the swim workouts (e.g.,
challenging to maintain. This effort is approaching an all-out 15-minute swim, or 30-minute bike and run “16x25”), either yards or meters are
paces acceptable, depending on your pool. A “25”
m ZONE 5: Breathing is deep and forceful and you may notice a second significant change in breathing is one length and a “50” is down and back.
pattern. Pace is all-out sustainable for one to five minutes. Mental focus is required and it should feel
moderately uncomfortable.

WEEK 1: Build Consistency

MON TUES WED THURS FRI SAT SUN

SWIM 16x25 RUN 5x(2’ RUN 6x(1.5’

(30”). Pace walk/3’ run in BIKE 30’ flat SWIM 10x50 walk/3.5’ run in
Day off. these evenly Zone 1), flat terrain, Zone 1 Day off. (45”), Zone 1. Zone 1), flat
and start slow. terrain. at 80–90 RPM. terrain.
Zone 1.

FOCAL POINT: Be conservative with your effort in week 1 but strong in your conviction to complete the schedule this week. Start
sessions easy to warm up. BIKE TIP: RPM stands for revolutions per minute, which is your cadence. To determine RPM without a cycling
computer, simply count the amount of times your right knee comes up in the pedal stroke for 30 seconds, then double that number.

WEEK 2: Build Consistency

MON TUES WED THURS FRI SAT SUN

SWIM 24x25 BIKE 30’ flat RUN 2x10’ (2’ SWIM 12x50 BIKE 45’ rolling
(30”). Pace terrain as 15’ walking rest), (35”). Pace terrain as 15’
Day off. these evenly. Zone 1, 15’ Zone flat terrain, Day off. these evenly. Zone 1, 30’
Zone 2. 2 at 80–90 Zone 1. Zone 1. Zone 2 at 80–
RPM. 90 RPM.

FOCAL POINT: You are already increasing your fitness at this point. Each session is a stepping stone to the following week, so take pride
in executing the workouts well from start to finish. Take your rest days as scheduled and eat well.
 WEEK 3: Build Consistency
MON TUES WED THURS FRI SAT SUN

SWIM 8x75 RUN 20’ rolling BIKE 55’ flat SWIM 4x100
(40”). Pace terrain as 10’ terrain as 20’ (45”), Zone 2. RUN 30’ flat
Day off. these evenly. Zone 1, 10’ Zone 1, 35’ Day off. 6x50 (30”), just terrain, Zone 1.
Zone 2. Zone 2. Zone 2 at 85– a little faster in
95 RPM. Zone 3.

FOCAL POINT: Always be moving forward physically and mentally with no coasting. When riding uphill, flat or downhill, pay attention to
the pressure on your pedals, which is energy pushing the bike forward. When running and swimming, think about even rhythm and
cadence pushing you forward. Mentally focus always on doing your best work, best effort and positive self-talk in sessions.

WEEK 4: Increase Endurance

MON TUES WED THURS FRI SAT SUN

BIKE 45’ flat

terrain, Zone 1
BIKE 70’ rolling at 90–100 RPM.
SWIM 12x75 RUN 40’ rolling to hilly terrain Make a quick
Day off. (20”) as 6 in terrain as 15’ as 20’ Zone 1, Day off. SWIM 10x100 transition into
Zone 2, 6 in Zone 1, 25’ 50’ Zone 2 at (25”), Zone 2. running shoes
Zone 3. Zone 2. 85–95 RPM. (less than 3’).
RUN 20’ off the
bike, flat terrain,
Zone 2.

FOCAL POINT: As you reach the midpoint of this program, reconnect with why you want to do a triathlon. What do you like about sport
and what makes you feel good when you are out there training? The answers to these questions are what will get you through the most
challenging days, and they are what you will draw upon on race day.

WEEK 5: Increase Endurance

MON TUES WED THURS FRI SAT SUN

BIKE 80’ rolling BIKE 60’ flat

to hilly terrain terrain, Zone 1
SWIM 2x200 RUN 40’ rolling as 20’ Zone 1, SWIM 500 (2’). at 90–100 RPM.
Day off. (30”). 4x100 terrain as 15’ 25’ Zone 2, 15’ Day off. 5x100 (20”). All Quick transition
(20”). All Zone Zone 1, 25’ Zone 3, 20’ Zone 2. (less than 3’).
2. Zone 2. Zone 2 at 90– RUN 20’ off the
95 RPM. bike, flat terrain,
Zone 2.

FOCAL POINT: You are tough. Training is “good” discomfort, where you develop strong coping skills for race day. Your Sunday transition
run (which, in combination with the bike, is called a brick workout) is a perfect place to practice physical and mental race skills as well.
Be organized and focused on starting your run immediately off the bike by having a place to drop your bike and your run shoes ready.
Create your own transition area.
 WEEK 6: Improve Race Fitness

MON TUES WED THURS FRI SAT SUN

BIKE 40’ flat

terrain as 15’
BIKE 60’ flatter
Zone 1, 15’ Zone
to rolling
SWIM 10x100 3, 10’ Zone 4 at
RUN 35’ rolling terrain as 15’
(20”). Swim #3, 90–100 RPM.
SWIM 1000 terrain as 15’ Zone 1, 2x(5’
#6 and #9 Make a quick
Day off. nonstop, Zone Zone 1, 10’ Zone 3, 2.5’ Day off.
faster in Zone transition (less
2. Zone 3, 5’ Zone Zone 2, 5’ Zone
4, the rest in than 2’). RUN 20’
4, 5’ Zone 2. 4, 2.5’ Zone 2),
Zone 1. off the bike, flat
15’ Zone 1 at
terrain as 10’
90–95 RPM.
Zone 4, 5’ Zone
2, 5’ Zone 1.

FOCAL POINT: This is your last two-week segment before you back off for race taper week. Make the most of each session, pull in all
the resources and learning from the past five weeks and write down small goals you want to accomplish with each day. Be positive and
calm: This is the ideal state in which to maximize your training sessions.

WEEK 7: Improve Race Fitness

MON TUES WED THURS FRI SAT SUN

BIKE 30’ flat

BIKE 60’ rolling
terrain as 15’
to hilly terrain
Zone 1, 10’ Zone
SWIM 500, as 15’ Zone 1, 5’ SWIM 5x200
RUN 35’ rolling 3, 5’ Zone 4 at
Zone 1 build to Zone 3, 2.5’ (30”) as #1 in
terrain as 15’ 90–100 RPM.
Zone 2. 10x50 Zone 2, 5’ Zone Zone 1, #2–3 in
Day off. Zone 1, 10’ Day off. Quick transition
(20”) as 25 fast/ 4, 2.5’ Zone 2, Zone 2, #4 in
Zone 3, 5’ Zone (less than 2’).
Zone 4, 25 5x(1’ Zone 5, 2’ Zone 3, #5 in
5, 5’ Zone 2. RUN 15’ off the
easy/Zone 1. Zone 1), 15’ Zone 4.
bike, flat terrain
Zone 1 at 90–
as 5’ Zone 4, 5’
95 RPM.
Zone 2, 5’ Zone 1.

FOCAL POINT: You have accomplished a lot! At the end of this week, look back on all your sessions. This will give you a sense of
confidence that you are ready to tackle the sprint distance, and it serves as a great reminder when nerves creep up. Racing will be
simply doing what you have been doing in training: swimming, biking and running!

WEEK 8: Race Week

MON TUES WED THURS FRI SAT SUN

BIKE 30’ rolling

SWIM 200
to hilly terrain
Zone 1. 8x50 RUN 20’ flat
as 15’ Zone 1,
(20”) as 25 fast/ terrain as 12’ BIKE 15’ Zone 1
Day off. 2x(2.5’ Zone 3, Day off. Race day!
Zone 4, 25 Zone 1, 3’ Zone at 90–95 RPM.
2.5’ Zone 2), 5’
easy/Zone 1. 3, 5’ Zone 1.
Zone 1 at 90–
100 Zone 1.
95 RPM.

FOCAL POINT: If you are feeling excited and nervous, that is a good thing. It means that you care, and the race is important to you. This
extra energy will give you a boost on race day. Follow the sessions closely and resist the urge to “test” yourself—save it up for race day!
Take time to pre-organize your equipment so race day is simpler. If you can review the course, that will help ensure success. Visualize
your best training efforts on the race course.