Sprint Triathlon Training Plan
An 8-week beginner-friendly plan for your first sprint triathlon, with a structured indoor cycling backbone alongside your swim and run training.
A sprint triathlon is the most approachable entry point into the sport, and this 8-week plan builds exactly the fitness it demands — steady aerobic cycling and tempo work alongside your own swim and run sessions, so the bike leg feels controlled instead of like the hardest part of your race.
This plan is dynamic
Every cycling session in this plan automatically scales its power targets to your FTP, so it adapts as you get fitter — no need to guess your numbers or redo the math yourself. Life happens too: drag any session to a different day on your calendar whenever your routine changes.
Week-by-week breakdown
Base
Weeks 1–3Building aerobic volume on the bike with easy Zone 2 riding alongside your swim and run training.
Build
Weeks 4–6Tempo cycling intervals and longer endurance rides to build race-specific bike fitness.
Race Ready
Weeks 7–8A final sharpening week of endurance riding, then an easy taper into race day.
Frequently asked questions
How much cycling experience do I need for a sprint triathlon?
None — this plan is built for beginners; a smart trainer and this structured plan are enough to arrive race-ready on the bike leg.
Do I need to train swim and run too?
Yes — this plan structures your cycling in depth but assumes you're layering in your own swim and run sessions around it.