Need a printable version of the FREE 12 Week Sprint Triathlon Training Plan? Download the PDF for a print-friendly copy of the full schedule.
Swipe horizontally to view the full weekly schedule.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest / Strength | Swim — 20 minute easy swim, taking breaks as needed | Bike — Easy 40 minute bike ride | Run — WU 10 minutes (brisk walk), easy 20 minute run, 5 minute CD | Swim — 20 minute easy swim, taking breaks as needed | Bike — WU 10 minutes (easy spinning), 30 minute medium effort, 5 minute cool down | Run — WU 10 minutes (brisk walk), 25 minute easy run |
| Week 2 | Rest / Strength | Swim — 25 minute easy swim, taking breaks as needed | Bike — Easy 40 minute bike ride | Run — WU 10 minutes (brisk walk), easy 20 minute run, 5 minute CD | Swim — 20 minute easy swim, taking breaks as needed | Bike — WU 10 minutes (easy spinning), 40 minute medium effort, 5 minute cool down | Run — WU 10 minutes (brisk walk), 30 minute easy run |
| Week 3 | Rest / Strength | Swim — 30 minute easy swim taking breaks as needed | Bike — Easy 40 minute bike ride | Run — WU 10 minutes (brisk walk), easy 20 minute run, 5 minute CD | Swim — 20 minute easy swim, taking breaks as needed | Bike — WU 10 minutes (easy spinning), 45 minute medium effort, 5 minute cool down | Run — WU 10 minutes (brisk walk), 30 minute easy run |
| Week 4 | Rest / Strength | Swim — WU 5 minutes, swim 4× 3 minutes at a hard effort with 1 minute recovery between sets, CD 5 minutes easy | Rest / Strength | Bike — WU 10 minutes easy spinning, 40 minutes easy effort, 5 minute CD | Rest / Strength | Run — WU 10 minutes (brisk walk), 30 minutes easy to medium effort, 5 minute CD | Rest / Strength |
| Week 5 | Rest / Strength | Swim — WU 5 minutes, swim 4× 4 minutes at a medium effort with 1 minute recovery between sets, CD 5 minutes easy | Bike — Easy 45 minute bike ride | Run — WU 10 minutes (brisk walk), easy 15 minute run, 5 minute CD | Swim — 20 minute easy swim, taking breaks as needed | Bike — WU 10 minutes (easy spinning), 35 minute medium effort, 5 minute cool down | Run — WU 10 minutes (brisk walk), 30 minute easy run |
| Week 6 | Rest / Strength | Swim — WU 5 minutes, 4× 5 minutes at medium effort with 1 minute recovery between sets, CD 5 minutes easy | Bike — Easy 45 minute bike ride | Run — WU 10 minutes (brisk walk), easy 20 minute run, 5 minute CD | Swim — 20 minute easy swim, taking breaks as needed | Bike — WU 10 minutes (easy spinning), 40 minute medium effort, 5 minute cool down | Run — WU 10 minutes (brisk walk), 40 minute easy run |
| Week 7 | Rest / Strength | Swim — WU 5 minutes, 4× 4 minutes at hard effort with 1 minute recovery between sets, CD 5 minutes easy | Bike — Easy 45 minute bike ride | Run — WU 10 minutes (brisk walk), easy 20 minute run, 5 minute CD | Swim — 20 minute easy swim, taking breaks as needed | Bike — WU 10 minutes (easy spinning), 40 minutes medium with 5 minutes at hard effort, 5 minutes CD | Run — WU 10 minutes (brisk walk), 40 minute easy run |
| Week 8 | Rest / Strength | Swim — WU 5 minutes, 15 minutes steady medium hard effort, CD 5 minutes | Rest / Strength | Run — WU 10 minutes (brisk walk), easy 20 minute run, 5 minute CD | Rest / Strength | Bike — WU 10 minutes (easy spinning), 45 minutes sustained hard effort, 10 minutes CD | Rest / Strength |
| Week 9 | Rest / Strength | Swim — WU 5 minutes, 4× 5 minutes medium hard effort with 1 minute recovery between sets, CD 5 minutes | Bike — Easy 45 minute bike ride | Run — WU 10 minutes (brisk walk), easy 25 minute run, 5 minute CD | Swim — 20 minute easy swim, taking breaks as needed | Brick — Bike 10 minutes easy spinning, 40 minutes moderated spinning, 5 minute CD. Immediately transition to running shoes and run 10 minutes easy | Run — WU 10 minutes (brisk walk), 30 minute easy run |
| Week 10 | Rest / Strength | Swim — WU 5 minutes, 4× 5 minutes medium hard effort with 1 minute recovery between sets, CD 5 minutes | Bike — Easy 40 minute bike ride | Run — WU 10 minutes (brisk walk), easy 30 minute run, 5 minute CD | Swim — 20 minute easy swim, taking breaks as needed | Brick — Bike 10 minutes easy spinning, 45 minutes moderated spinning, 10 minute CD. Immediately transition to running shoes and run 10 minutes easy | Run — WU 10 minutes (brisk walk), 40 minute easy run |
| Week 11 | Rest / Strength | Swim — WU 5 minutes, 4× 4 minutes at medium effort with 1 minute recovery between sets, 5 minute CD | Bike — Medium effort 30 minute bike ride | Run — WU 10 minutes (brisk walk), easy 20 minute run, 5 minute CD | Swim — 20 minute easy swim, taking breaks as needed | Brick — Bike 10 minutes easy spinning, 40 minutes moderated spinning, 5 minute CD. Immediately transition to running shoes and run 10 minutes easy | Run — WU 10 minutes (brisk walk), 30 minute easy run |
| Week 12 | Rest / Strength | Run — 10 minute brisk walk, 15 minute easy run, 5 minute CD | Bike — 45 minute easy spinning | Swim — WU 5 minutes, 4× 3 minutes easy effort with 1 minute recovery between sets, 5 minute CD | Off | Brick — easy 10 minute swim, easy 15 minute bike, easy 10 minute run | Race |
Key abbreviations
- WU — warm-up
- CD — cool-down
- Brick — back-to-back bike and run with minimal rest between disciplines
Pair this plan with the Cal Tri workout library for extra swim, bike, and run sessions.
Browse Workouts → Download PDF