The Triathlete: Beginner 14-Week Sprint Triathlon Endurance Training Plan on Spitfire Athlete


The Triathlete prepares you to finish your first sprint triathlon (0.5mi swim, 12mi bike, 3mi run).

This program builds up to the day of your triathlon and is ideal for athletes who are comfortable sustaining a 20 minute swim, 30 minute bike, and 20 minute run.

This program is appropriate for complete beginners and is an endurance program only (no strength training).

This program is based on improving your endurance, not speed. It’s not about how fast you can complete your training for the day, but about finishing strong. You can go as slow as you need – the goal here is to finish – and have fun!

Doing the warm-up, cool-down, and recovery stretches will improve your performance, decrease likelihood of injury, and increase your recovery.

Make sure you’re fueling your training with a healthy balance of carbs, proteins, and fats. Even better – train with a friend! You can hold each other accountable and it will be fun to finish your first triathlon together. You can do it!

Training Preview

You will be training for 14 weeks for 6 days/wk. You will primarily swim, run, and bike.

Here are what some training weeks look like inside the plan.

Week 1

  • Day 1: Swim & Run
  • Day 2: Recovery Stretches
  • Day 3: Bike
  • Day 4: Run
  • Day 5: Swim
  • Day 6: Rest
  • Day 7: Bike

Week 4

  • Day 1: Swim & Bike
  • Day 2: Recovery Stretches
  • Day 3: Run
  • Day 4: Swim
  • Day 5: Bike
  • Day 6: Rest
  • Day 7: Run

Week 8

  • Day 1: Run
  • Day 2: Recovery Stretches
  • Day 3: Bike
  • Day 4: Bike
  • Day 5: Run
  • Day 6: Rest
  • Day 7: Swim
Below is a preview of a Bike & Run training day.
If you click on the circle exercise image, you will be taken to a detailed instruction page as shown. Every detailed instruction page has a camera icon in the upper right hand corner with a detailed instructional video.
Are you ready to conquer your first sprint triathlon? Take the first step with your training and start The Triathlete today.

The Triathlete is also one of our pro training plans. The best place to buy pro is from our website, where it’s only $29.99/mo vs. $36.33/mo in the App Store.

Train to fight, and fight to win your battles. Start training with Spitfire Athlete today.

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