Sprint triathlon distances are shorter and more dynamic than the longer race formats out there on the market. They serve as great beginner races for people just starting out in triathlon, and a way to really push the pace for those more experienced, as well. This article will teach you about the different parts of a sprint triathlon training plan and how to best implement each one for success.

What Is a Sprint Triathlon?

A triathlon is an endurance event composed of three separate sports (swimming, cycling, running) completed sequentially with set distances for each discipline. The shortest total race distance in the sport is called a sprint triathlon, and it consists of the following distances:

• 0.5 mile (750m) swim
• 12.4 mile (20km) bike
• 3.1 mile (5km) run

Technically there is an even shorter format recognized in the tri world, known as the super sprint triathlon, which is:

• 0.3 mile (500m) swim
• 6.2 mile (10km) bike
• 1.6 mile (2.5km) run

However, these are generally reserved for very beginner-friendly events, and are not as common as the full sprint distance. If you happen to have a super sprint event taking place in your area, it can be a fun way to introduce yourself to the sport, and serve as an intermediary between starting exercise and participating in your first sprint triathlon.

(Credit: Adobe Stock)

Who Enters Sprint Triathlons?

Everybody! The great thing about this shorter-distance format is that it has widely achievable targets for the general public to work towards. It is within the reach of most people (with training) to be able to swim a ½ mile, bike 12.4 miles, and run 3.1 miles, which is why you’ll see a huge cross-section of the population represented when you line up to start on race day. 

For people who are already fit, but perhaps have a busy schedule and/or other fitness focuses outside of triathlon, the sprint triathlon is an easy way for them to participate without a huge time commitment. It is so incredibly enjoyable to be out there on race day together with fellow compatriots and health-enthusiasts doing things you don’t normally do. 

Professionals will also be mixed into the field from time to time. While high level triathletes will typically compete in longer and more sanctioned events, they’ll sometimes use sprint triathlons as a way to work on their speed and skill work (like transitions). It’s an accessible race format that everyone can enjoy, no matter their end goal.

(Credit: Adobe Stock)

How Do You Train for a Sprint Triathlon?

It really depends on where you’re starting from. If you’re a complete beginner, and just getting into the sport, slowly exposing yourself to each of the three events is going to be the key to initial success. Getting comfortable in the water, on your bike, and in your running shoes can be easier said than done. Take incremental steps with short, moderately paced workouts.

From there (and this goes for athletes of all levels), you’re going to want to mix in some strength training and mobility/flexibility training, as well. Supplementing these additional fitness components is what is going to help mitigate muscle imbalances from developing, reducing the risk of injury and helping you to train and compete pain-free.

Below is a sample program that you can reference to help build a routine that fits your unique lifestyle and time constraints. Keep in mind that this is a broadly-designed guide, and if you’re a beginner especially, be sure to consult a physician or other qualified healthcare practitioner before participating in any sort of strenuous exercise.

(Credit: Adobe Stock)

Sample Beginner Sprint Triathlon Training Program

This 3-month program is a great way to ease yourself into regular training in preparation for your sprint triathlon. Give it a try and see what you think! 

If you have any questions or need help, feel free to email us at [email protected].

Starting Out & General Fitness (Weeks 1-4)

This first month is designed to get you in shape and used to swimming, cycling, and running all in the same week! 

Monday: Strength training - Full-body workout (focus on compound movements)

Tuesday: Swim - 200m (warm-up) + 4 x 50m (technique) + 200m (cooldown)

Wednesday: Run - 3km at a comfortable pace (walk if/when needed) + mobility/flexibility

Thursday: Strength training - Core and stabilizers

Friday: Bike - 10km (steady pace, flat/low-gradient terrain) + mobility/flexibility

Saturday: Brick workout (a brick is where you combine two disciplines into the same workout) - 5km bike + 1km run

Sunday: Rest or mobility/flexibility

Building Strength, Endurance & Resilience (Weeks 5-8)

Month 2 is all about building up a base of strength and endurance so that we can start stacking fitness on top of something solid.

Monday: Strength training - Emphasize lower body (lunges, squats)

Tuesday: Swim - 400m (warm-up) + 6 x 50m (speed) + 400m (cooldown)

Wednesday: Run - 4km with intervals (for example, 1 minute high intensity/1 minute low intensity) + mobility/flexibility 

Thursday: Strength training - Full-body workout

Friday: Bike - 15km (include hilly terrain, if possible) + mobility/flexibility 

Saturday: Brick workout - 10km bike + 2km run

Sunday: Rest or mobility/flexibility

Tapering & Fine-Tuning Before Your Race (Weeks 9-12)

The third month gets intense! As race day approaches, we’ll learn what it feels like to do the full sprint before tapering off in preparation for the event. 

Monday: Strength Training - Maintain intensity but reduce volume in this final month

Tuesday: Swim - 300m (warm-up) + 4 x 50m (speed) + 300m (cooldown)

Wednesday: Run - 3km at a comfortable pace + mobility/flexibility 

Thursday: Strength Training - Focus on core and stabilizing muscles

Friday: Swim - 200m (warm-up) + 4 x 25m (speed) + 200m (cooldown)

Saturday: Race simulation - 750m swim, 20km bike, 5km run

Sunday: Rest or mobility/flexibility

(Credit: Adobe Stock)

Train to Win with Dynamic Triathlete!

Not sure what to do for the strength training and mobility/flexibility work? That’s exactly what Dynamic Triathlete is designed for! We have built out an extensive library of high-quality video routines, all professionally programmed by world class triathletes and coaches! Sign up for a 7-day free trial and join our network of thousands of athletes worldwide!

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist