Free 8-week sprint triathlon training plan

A sprint triathlon is an intensive racing distance, but a manageable – and thoroughly enjoyable – challenge. But like with all endurance races, a training plan is required.

This eight-week training plan will see you train six days a week and sometimes twice a day to match the demands of an intense sprint tri. Therefore, it’s not one for triathlon newbies. Ideally you have some experience.

At the end of this two-month training schedule, you should be in prime shape for a PB. But before downloading the plan, read our advice on preparing and racing for a sprint tri. This information is as critical as your form to race-day success.

How long is a sprint triathlon?

A sprint triathlon is a 750m swim, 12.4mi / 20km bike and 3mi / 5km run. This makes it the one of the shortest triathlon distances.

How fit do you need to be for a sprint triathlon?

This race will take from under an hour to 2hrs and is also used on the elite circuit. You want to be comfortable racing quite hard in each of the single disciplines and can even use single-sport events as milestones to pace your triathlon.

Make sure you get in some open-water swim practice – it really will be crucial to your overall performance to spend some time in your wetsuit.

Focus on practising the finer details of open-water swimming such as sighting, swimming in groups and getting used to physical contact.

Training can be done effectively through the week, so it’s ideal for busy people or those who don’t have much availability at the weekends to train.

Training should start about three months out from a race.

What kit do you need for a sprint triathlon?

Like super sprints, sprints can be completed with the triathlon basics (goggles, any bike, helmet and trainers). Though the faster athletes will spend a lot on kit and bikes, you certainly don’t need to.

Some of the races at this distance may be draft-legal (this means you can ride in a group), which would limit the type of bike permitted.

Like with super sprints, a tri-suit isn’t a necessity but you can always pick up some great bargains.

If you’re swimming in an open-water event, you must see if you need a wetsuit. Some great entry-level options are available from round $200 / £150.

Nutrition for a sprint distance depends on the time you’re going to take. For those racing closer to the 2hr mark, you may take some energy with you on the bike or for T2. In contrast, those racing for about an hour may only need fluids on the bike.

Sprint triathlon training plan

This sprint-triathlon training plan is designed for those who already have some triathlon experience and are able to commit to six days’ training per week.

You should have a decent base level of fitness and an understanding of working at differing levels of intensity.

How to use the sprint triathlon training plan

One key element is that each week has a number of ‘double days’ where there are two training sessions – these don’t need to be done in succession and, in fact, it’s better to recover between training sessions and be ready to execute each session as strongly as possible.

Consider how best to refuel between sessions on double days with the right hydration and nutrition.

After week 1, when you’ll have completed a time trial in each discipline, you’ll use the results to set the intensity of many of the proceeding interval sessions, so it’s important to record the data and have a way of monitoring speed/pace.

Always include a warm-up and cool-down. Warm-up = 4-5mins gradually building the intensity from moderate to vigorous and includes 2-3 bursts of hard efforts for 30secs each. Cool-down = 3-5mins easy cardio followed by stretches. For the TT pace, calculate the average pace from your time trials and use that in the relevant sessions.

Swim TT pace = pace per 100m; bike TT pace = mph / km/h; run TT pace = mph / km/h.

Free 8-week sprint triathlon training plan

Top sprint-distance triathlon tips

1. Focus on time-saving

If you want to compete, practise the race skills that will save time, such as body position on the bike, overtaking and hill running. Use each person in front of you as an opportunity to gain places.

Every second will count in transition too. Make sure you’re as efficient as possible at switching between sports. For more info, read our advice on how to get through triathlon transitions faster.

2. Train to sprint

Sprint racing is at the top end of the comfort scale so train your body to operate better at that level. You will adapt and get stronger with each tough session.

3. Head outdoors

Get in open water as much as you can. You also want to practise swimming in close contact with other swimmers, so it can’t faze you or disrupt your swim.

4. Practise fuelling

Practise your nutrition plan for a sprint triathlon. The distance may be short but the intensity will be high, increasing your carbohydrate oxidation rate.

The best energy gels and energy drinks are the ideal fuel for this kind of effort. Wash this sugary stuff down with plain water.

Over this duration, electrolytes probably won’t be neccessary unless you’re a salty sweater, suspectible to cramping and it’s very hot.

Work out the best timing and quantities of carbs and fluids for you in hard training sessions.

5. Choose your sprint races wisely

Sprint-distance racing is the shortest distance you can step up to an age-group qualification for the European or world championships.

However, this may impact your race choice. A local sprint race may be a better first-timer event instead of a qualifying event, which may be more intimidating.

For more training plans, head over to the full list of our free, coach-built plans for every distance and challenge.