Our free sprint triathlon training plans will get you started in triathlon or hone your sprint-distance speed and fitness

Free Triathlon Training Plans from TriRadar

Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker. It also makes it harder to get lazy and skip a day’s session. These plans will help you get the best out of your body and set a new personal best, covering everything you’ll need to build a strong swim, bike and run.

See more triathlon training plans on TriRadar including our Ironman triathlon training plans, Ironman 70.3 training plans, Olympic-distance training plans, sprint triathlon training plans, winter training plans or duathlon training plans to cover every triathlon distance.

Click on the links below to download the plans to your computer.

Beginner’s Triathlon Training Plan

This beginner’s triathlon training plan will help you get training for your first sprint triathlon. View the Beginner’s Triathlon Training Plan.

  • Weeks: 4
  • Existing fitness: Reasonable general fitness
  • Level: Beginner
  • Author: Phil Mosley – Triathlon Plus and TriRadar coaching editor and elite athlete

First Triathlon Training Plan

The First Triathlon Training Plan is a free 12-week triathlon training programme to take you from zero to a tri hero! It covers both sprint and Olympic-distance triathlon. View the Train For Your First Triathlon plan.

  • Weeks: 12
  • Existing fitness: Swim 200m non-stop, cycle 45 mins, run 20 mins
  • Level: Beginner
  • Author: Phil Mosley – Triathlon Plus and TriRadar coaching editor and elite athlete

Improve Triathlon Fitness Training Plan

This triathlon base training plan will get your fitness up for triathlon in four weeks. View the Build Your Foundation plan.

  • Weeks: 4
  • Existing fitness: Swim 200m non-stop, cycle 45 mins, run 20 mins
  • Level: Beginner
  • Author: Phil Mosley – Triathlon Plus and TriRadar coaching editor and elite athlete

Sprint Triathlon Training Plan

This sprint triathlon training plan is ideal for pool-based triathlons and will get you up to speed for your first race of the season. View the Sprint Swimming plan.

  • Weeks: 4
  • Existing fitness: Swim 400m non-stop, cycle 60 mins, run 30 mins
  • Level: Beginner
  • Author: Phil Mosley – Triathlon Plus and TriRadar coaching editor and elite athlete

Faster Triathlon Cycling Training Plan

This triathlon bike training plan will help you to improve your core cycling strength, speed and technique while also swimming and running. The plan is split into sections for athletes with 5-7 hours per week to train and those with 7-10 hours to train. View the Get Your Cycling In Gear plan.

  • Weeks: 4
  • Existing fitness: Already training around 5 hours per week
  • Level: Beginner/intermediate
  • Author: Doug Hall – Elite triathlete and coach

Build Your Run Speed Triathlon Training Plan

This triathlon run training plan is designed specifically to get your speed up in the third discipline before your big race. It’s suitable for sprint or Olympic-distance triathlons. View the Build Your Run Speed Plan.

  • Weeks: 4
  • Existing fitness: Swim 600m, cycle 90 mins, run 60 mins
  • Level: Beginner/intermediate
  • Author: Doug Hall – Elite triathlete and coach

Run Faster Triathlon Training Plan

This triathlon running training plan will help you improve your running speed for your next triathlon event. The plan is split into sections for 4-6 hours of training and 9-11 hours of training depending on your ability and current training load. For sprint triathlon, stick with the first section. View the Run Faster Plan.

  • Weeks: 4
  • Existing fitness: Swim 400m non-stop, cycle 60 mins, run 30 mins
  • Level: Beginner/intermediate
  • Author: Dr Martin Yelling – former international duathlete with a 10km PB of 29:51

Speed Building Triathlon Training Plan

Use this training plan to build triathlon speed by adding race-pace workouts into the mix and get faster quick. View the Build Your Speed plan. This plan is continued in the Race-specific Triathlon Training Plan below.

  • Weeks: 4
  • Existing fitness: Swim 400m non-stop, cycle 60 mins, run 30 mins
  • Level: Beginner
  • Author: Phil Mosley – Triathlon Plus and TriRadar coaching editor and elite athlete

Race-specific Triathlon Training Plan

This four-week triathlon training plan will build race-specific fitness for your triathlon event and features optional sessions for those with extra training time. It is suitable for sprint and Olympic-distance triathlons and follows on from the Speed Building Triathlon Training Plan above. View the Spring Speed Boost plan.

  • Weeks: 4
  • Existing fitness: Swim 400m non-stop, cycle 60 mins, run 30 mins
  • Level: Beginner/intermediate
  • Author: Phil Mosley – Triathlon Plus and TriRadar coaching editor and elite athlete

Sprint Triathlon Training Plan – Sharpen Your Sprint Speed

Build on your existing fitness with this sprint triathlon training plan to supercharge your speed for your fastest ever sprint triathlon season. The plan is split into two sections for athletes with either 8 or 12 hours per week to train. View the Sharpen Sprint Speed plan.

  • Weeks: 4
  • Existing fitness: Swim 750m, cycle 2hrs, run 30mins
  • Level: Beginner/intermediate
  • Author: Phil Mosley – Triathlon Plus and TriRadar coaching editor and elite athlete

Sprint Triathlon Training Plan – Get Round or Go Faster

Whether you’re a newbie or a seasoned sprinter, this sprint triathlon training plan will help you thrash the competition. It’s split into two sections with the first focusing on beginners wanting to complete their first race and the second for athletes wanting to race harder. View the Sprint Specific plan.

  • Weeks: 12
  • Existing fitness: Swim 400m, cycle 45 mins, run 30 mins
  • Level: Beginner/intermediate
  • Author: Doug Hall – Elite triathlete and coach

Hit Your Second Peak Triathlon Training Plan

This triathlon training plan is designed to help you hit your second racing peak ready for another big race. This 12-week plan is split into 8 and 10 hour training weeks for athletes with different time constraints. The plans are suitable for Sprint and Olympic-distance triathlons. View the Hit Your Second Peak Plan.

  • Weeks: 12
  • Existing fitness: Swim 1.5km, cycle 2hrs, run 60mins
  • Level: Beginner/intermediate
  • Author: Phil Mosley – Triathlon Plus and TriRadar coaching editor and elite athlete

Sprint Triathlon – Race Faster Training Plan

This sprint triathlon training plan will take just over five hours per week, including six workouts and a rest day. It’s designed with key workouts to boost your speed quickly over six weeks. View the race sprint triathlon faster training plan.

  • Weeks: 6
  • Existing fitness: Swim 400m, Cycle 90mins, Run 40mins
  • Level: Intermediate to advanced
  • Author: Phil Mosley – Triathlon Plus and TriRadar coaching editor and elite athlete

See more triathlon training plans on TriRadar including our Ironman triathlon training plans, Ironman 70.3 training plans, Olympic-distance training plans, sprint triathlon training plans, winter training plans or duathlon training plans to cover every triathlon distance.