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Single-sport athlete adding two
You can run or cycle well. The plan teaches the other two disciplines and how to link them.
A ten-week plan for first-time triathletes who already have a base in swim, bike, and run. Two of each per week, with weekend brick sessions that train the body for the unique demand of changing disciplines mid-race.
This plan assumes you can swim 400m continuously, ride 30km, and run 5km — not necessarily all on the same day. From there, it teaches you how to put them together.
You can run or cycle well. The plan teaches the other two disciplines and how to link them.
You’ve watched the sport and want a structured first attempt without guesswork.
Been away for years. Calm sessions and a clean weekly shape to rebuild without overcooking.
“Three sports do not mean three times the work. They mean three times the patience.”
The early weeks settle the six-day rhythm. Bricks appear from week 3. Race-pace work enters in the middle weeks. The final block tapers into a dress rehearsal and then race day.
Two of each sport, settle the routine. Long ride from 20 km, long run from 5 km, swims to 1km.
Brick sessions enter the weekend. Race-pace efforts on the bike. Longer continuous swims.
The biggest volume of the block. A full dress-rehearsal mini-race in week 8.
Pull volume back, keep sharpness, then race the 750m / 20km / 5km.
Drills and short repeats. The discipline-quality session of the week.
Structured intervals at 7–8/10 effort. Builds the bike engine.
Alternates week to week — a tempo block or an easy aerobic run with strides.
Longer continuous swims to build race-distance comfort.
The headline weekend session — long ride followed by a short run to teach the legs the switch.
An easy run to clear the legs and add aerobic volume.
A small efficiency gain on the bike and worth learning before race day, not on it.
The two cheapest pieces of triathlon kit that genuinely speed you up on race day.
Only if your race is in open water. Borrow or rent one first — they’re a serious commitment.
Crossing your first triathlon finish line is the door to long-course racing, sharper sprint times, or a hybrid approach that mixes strength back in.
Step up to Olympic-distance, then onward to 70.3 Half-Ironman.
Sharpen sprint-distance racing with a focused speed block in your weakest discipline.
Pair with strength training to support the demand of multisport across a season.
First Multisport · Sprint Triathlon is available as a coached ten-week plan for athletes with a base in all three disciplines.