Free 12-week sprint triathlon training plan
Free in The Next Race. Account required.
12 weeks
7
2h 41m–5h 15m
2.6 km–3.4 km
1h 10m
1h 10m
1h 20m
750 m swim, 20 km bike, 5 km run
A 12-week plan for a sprint triathlon (750 m swim, 20 km bike, 5 km run) that suits first-timers. Seven sessions a week: two swims, two rides, two runs and a brick. An FTP ramp test and swim time trial in week 1 set your zones, recovery weeks fall at 4 and 8, the load peaks in week 10, and a two-week taper leads into race day.
Week by week
Swims are set by distance, so the time column covers bike, run and brick sessions.
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
Race guides
Noosa Triathlon
Australia's biggest triathlon on the stunning Sunshine Coast.
IRONMAN 70.3 Switzerland
Swim in Lake Zurich, ride through the Swiss countryside, and run to one of triathlon's most memorable finishes.
Wildflower Triathlon
The Woodstock of triathlon -- a legendary festival-style race at Lake San Antonio.
Related posts
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Kona 2026 Race Preview: What to Watch and Why It Matters
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