Free 8-week supersprint triathlon training plan

Want to try triathlon but don't know how to start training? This 8 week supersprint (tri's shortest distance) training plan will ease you in and before long you will be addicted to the sport

Free supersprint triathlon training plan

Tell most people down the gym you’re considering a triathlon and they’ll immediately tell you how hard it is. The truth of it is though, that provided you can swim, bike and run a little already, taking on a supersprint (the shortest triathlon distance) is easily within your grasp.


This 400m swim, 10km bike and 2.5km format is a perfect way to begin and the really good news? You don’t have to train every day for hours and hours. This training plan from Dermott Hayes of London’s RG Active is designed to allow you to carry on with real life and gradually builds until you’re able to complete the full race distance in each discipline, which will give you the confidence come race day to know you can complete it. We’ve also included some interval training sessions that help to focus on improving your speed and making the longer sessions more comfortable.

The second half of the plan includes some brick sessions, which get you to practise the feeling of going from swim to bike or bike to run. Don’t skip on these – they’re essential training unless you want jelly legs!

If you find that you’re not quite ready for some of the sessions then you can reduce either the duration or intensity to begin with and then build up, and if you feel that you would like to add more time or intensity to the sessions in order to make them harder, that’s okay too. Plus, if you have a race time in mind, go ahead and be more analytical with timed targets each session.

For most of you though, this plan will be about completing not competing – so make it fun and focus on finishing your first race feeling strong!


Within this plan you’ll find aerobic sessions, which promote long-term base fitness. There are also interval swims, which you can add drills to if you have some that you want to work on. Always do a short warm-up and cool-down (200m) before and after each swim and rest for 10-30secs inbetween intervals.

Similarly, interval bike and run sessions will see you working at different levels of intensity.