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Sprint Triathlon Training Plan: 6-Week Guide for Beginners
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Sprint Triathlon Training Plan: 6-Week Guide for Beginners

Sprint Triathlon Training Plan: 6-Week Guide for Beginners

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Sprint Triathlon Training Plan: 6 Weeks to Your First Finish Line

A sprint triathlon is the perfect entry into the world of multi-sport racing — short, intense, and incredibly rewarding. Whether you're training for fitness, fun, or a new challenge, a structured plan will help you cross the finish line strong and confident.

This 6-week sprint triathlon training plan is beginner-friendly, time-efficient, and balances swim, bike, run, and recovery so you can improve without burning out. Let’s dive in.

🏁 Sprint Triathlon Distances

Before we plan your training, here’s what to expect on race day:

  • Swim: 750m

  • Bike: 20km

  • Run: 5km

Depending on the event, the swim may be in a pool or open water, and the bike section is usually on roads or flat trails.

📅 6-Week Sprint Triathlon Training Plan

Train 4–5 days per week, including one rest day and one optional active recovery session.

Week 1–2: Base Building

  • 1 short swim (400–600m)

  • 1 short run (2–3km)

  • 1 short bike (10–15km)

  • 1 brick session (bike → run, short distances)

  • 1 strength/core day or active recovery

Week 3–4: Intensity & Volume

  • Swim: Intervals + technique (600–800m)

  • Bike: Increase to 15–20km with some pace effort

  • Run: Add intervals (e.g., 3x800m)

  • Brick session: 15km bike + 2–3km run

  • Optional: Back-to-back days to build fatigue tolerance

Week 5: Peak Week

  • Swim: 750m continuous effort

  • Bike: Full 20km at race pace

  • Run: 5km at race pace or intervals

  • Brick: Simulate race with minimal transitions

  • Focus on race-day nutrition and gear setup

Week 6: Taper & Race

  • Reduce volume by ~50%

  • Stay sharp with short workouts

  • Prioritise sleep, hydration, and carb intake

  • Use this time to mentally prepare and recover

🔁 Brick Sessions: Your Secret Weapon

Bricks train your body to switch efficiently between disciplines — especially from bike to run, which can feel like running on jelly legs.

Do at least one brick session per week, gradually building distance.

🛠️ Recovery, Fuelling & Support

  • Sleep: Aim for 7–9 hours

  • Nutrition: Focus on protein and complex carbs

  • Hydration: Use electrolytes, especially after hard sessions

  • Recovery tools: Foam rolling, stretching, walking

🧬 Bonus Tip: Add EI8HT Oxygen Sachets to your training plan to:

  • Increase endurance and aerobic efficiency

  • Reduce fatigue post-brick or race simulations

  • Support recovery between sessions

  • Improve clarity and focus without caffeine

Perfect for high-effort weeks or race-day prep.

✅ Final Thoughts

Training for a sprint triathlon doesn’t need to take over your life — but it does require structure and consistency. With this 6-week plan, you’ll build the fitness and confidence to complete your race, enjoy the process, and maybe even crave your next challenge.

Train smart. Recover faster.
Fuel your sprint with EI8HT Oxygen Sachets — your ally for every swim, ride, and run.

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