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Beginner Sprint Distance Triathlon Program. 12 Weeks

Plan Description

Sprint Triathlon Kickstart: 12-Week Journey to Your First Finish Line

Are you ready to dive into the thrilling world of triathlons? Our carefully crafted 12-week Sprint Triathlon program is your ticket to confidently crossing the finish line of your first triathlon! Ideal for beginners, this plan offers flexibility, support, and a gradual buildup to race day triumph.


Program Overview:

-Perfect for Beginner Triathletes
-Versatile Sprint Distances


Training Milestones:

-Swim: Gradually progress from 300 to 750 yards.
-Bike: Build cycling strength for distances ranging from 8 to 15 miles.
-Run: Develop your running prowess for a confident 1 to 4 miles.


Program Flexibility:

-Condensable Duration: Can be condensed to as little as 8 weeks if needed.
-Personalized Alterations: Reach out to Coach Justin Roeder for customized adjustments.
-Adaptable Rest Days: Follows a 6-day training cycle with options for 1 or 2 rest days per week.


Time-Friendly Training:

-Time-Crunched Friendly: Ideal for beginners with busy schedules.
-Progressive Buildup: Starts with under 2 hours of exercise a week, topping out at 5 hours.


Why Choose Our Plan:

-First-Timer Focus: Tailored for those gearing up for their inaugural triathlon.
-Balanced Progression: A gradual increase in intensity and volume for a successful first triathlon.


Join Today:

Embark on your Sprint Triathlon journey with confidence! Enroll in our Beginner-Friendly 12-Week Program, conquer swim, bike, and run challenges, and celebrate as you cross your first triathlon finish line!

How it Works

LOAD YOUR PLAN- Quickly view upcoming workouts in the TrainingPeaks app.

WORKOUT AND ANALYZE- Upload completed workouts from your favorite tracking app or device.

TRACK YOUR PROGRESS- Get feedback, stay on top of your training and perform at your best.

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Athlete Testimonies

  • "I tried winging it on my own for my first triathlon and ended up injured. This plan got me to the finish line healthy and strong! THank you Justin!"

  • "Having a road map with swim/bike/run workouts took the guesswork out. I knew exactly what to do to get ready for race day. Used this plan for my first 70.3 and now working with Justin to finish my first Full IRONMAN."

  • "The plan held me accountable and kept me consistent. I wouldn't have pushed myself enough without the guided training."

  • "Without a structured plan, I would've overtrained or underestimated the distances. The periodization prepared me perfectly for IRONMAN Louisville."

Benefits to Using A plan

  • Structured 24-week program designed specifically for beginners transitioning to 70.3 distance

  • Tailored to various fitness levels from 1-3 hours current training per week

  • Ability to customize using heart rate or RPE as your training metric

Athletes Without Plans OFten Fail Due to 1 of the 5 reasons

  • Lack of periodization leading to burnout, injury or undertraining

  • Improper build in volume/intensity leaving you underprepared

  • No guidance on optimal pacing/nutrition strategy for 70.3 distance

  • Missing key workouts to develop specific fitness for swim/bike/run

  • Wasted training time without purposeful progression

  • Higher risk of mental burnout/loss of motivation without a plan

Still have Questions?