Sprint Distance Training Programs

A sprint triathlon is a short-distance triathlon, ideal for those competitors who are new to the sport, and requires less training and experience.

Sprint triathlons are short-distance triathlons with two major categories:

Super Sprint distance triathlon:
  • Swim: 400m / .25mi
  • Bike: 10km / 6.2mi
  • Run: 2.5km / 1.5mi
  • Sprint distance triathlon:
  • Swim: 750m / .47mi
  • Bike: 20km / 12.4mi
  • Run: 5km / 3.1mi

  • Sprint distance triathlon is half the distance of an Olympic triathlon and less than a quarter of the distance of the Ironman© (the effort goes exponential!). Distances may vary slightly from event to event, but they typically adhere to the above standards. Because of their shorter distances, sprint triathlons have become increasingly popular and are ideal for beginner or novice athletes.

    The Sprint distance usually lasts over an hour, and it could last almost two hours depending on your physical condition. Sprint triathlons require some good endurance training, and if your main goal is to compete and do well in a sprint triathlon you are visiting the right section. If you are a beginner this is one of our preferred distances to train for. These relative shorter distances allow your body to get used to training for 3 sports without too much breakdown .

    The sprint triathlon is one of the reason why the sport has grown so much over the past years. The relative short distances which are not daunting allow many to train properly and finish a triathlon without having to give up your life. Many charity oriented races love this distance as the combination of getting in shape and contributing to a cause attracts many people who would otherwise may not enter a triathlon.

    Competing in a triathlon is a physically demanding task. Even training for a short-distance triathlon, such as a sprint, can take several weeks or months of training, depending on your physical fitness level. Because sprint triathlons are endurance sports, the most important part of training is improving your endurance with cardiovascular exercise. It's impossible to compete in a triathlon without cardiovascular capabilities. Aside from the cardio aspect, developing muscle is also a key component to the training regime. Because triathlons are multi-disciplinary activities, and each discipline involves the use of different muscles, developing muscle throughout the body is very important.


    Sprint Distance Training - What to expect?

    Long-term Program

    Strength Training

    Weights/Gym

    Indoor Training Sessions*

    Outdoor Training Sessions*

    Intervals

    Triathlon Gear

    Nutrition Knowledge

    Prior Experience Requiered

    *Percentage for Indoor/Outdoor Training Sessions might change depending your location/accessibility.


    A Beginner's Guide to Sprint Triathlon

    If you’re a first time triathlete, chances are you’ll want choose a sprint distance race. Joining a triathlon club or group is a great option for first timer, as you can learn with others new to the sport, and support one another.

    If your fitness has been dormant for quite awhile, it's good to give yourself about 12 weeks to get in shape and minimize the chances of injury. In 12 weeks you can condition tendons, ligaments and your endurance so that you can enjoy the race. If you can commit to training five days per week—two and a half to four hours per week—that's plenty of time to get in shape.

    You do need some basic equipment for your first triathlon. This equipment doesn't have to be expensive and it can be borrowed to save money.

    Recommended Gear for Sprint Distance

    The Swim

  • Swim suit
  • Wetsuit (this is not a "must have" item) - make sure you read this article first prior purchasing any wetsuits!
  • Goggles
  • Swimming Cap (if you have long hair)

    The Bike

  • Helmet
  • Cycling Lenses
  • Seat bag and tool kit: tube, CO2, levers, multi-tool
  • Bicycle that fits you. A special triathlon or time trial bicycle is not necessary
  • Cycling shorts
  • Clipless pedals
  • Cycling shoes (only if you use cycling clips. Otherwise you can use your running shoes)
  • Water bottle

    The Run

  • Running shoes
  • Running socks
  • Hat/visor

    Sprint Distance Training Programs

    Beginner Training Plans - Sprint Distance

    This program is for those who are new to the world of triathlons - you've never done a triathlon before and may even be brand new to fitness. Perhaps you've participated in one or two races, but you still consider yourself a beginner. This program should be used for an athlete who is coming from a base training exercising at least two times a week.

    What You Get:

    • A complete weekly training plan that culminates in the race of a Sprint distance triathlon.
    • A personal training calendar powered by Training Peaks®.
    • Periodically workout reminders with tips and goals.
    • Track, Analyze and Plan your Training Workout Intensity, Heart Rate Training Zones, and other Results.
    • Access your online calendar training program from any device.

    For more information about this training program, please contact us at [email protected].



    Intermediate Training Plans - Sprint Distance

    This program should be used ONLY for athletes who has 2-3 solid years of training – with at least 400 hours per season, NO injuries over the last training season, come off a season where you have already raced 2 or 3 Sprint Distance triathlons, and are looking to give your training a boost with consistently run 20 miles or more per week, for at least 2 seasons.

    What You Get:

    • A complete weekly training plan that culminates in the race of a Sprint distance triathlon.
    • A personal training calendar powered by Training Peaks®.
    • Periodically workout reminders with tips and goals.
    • Track, Analyze and Plan your Training Workout Intensity, Heart Rate Training Zones, and other Results.
    • Access your online calendar training program from any device.

    For more information about this training program, please contact us at [email protected].



    Advanced Training Plans - Sprint Distance

    Advanced athletes shouldn’t train the same way as novices. This program is designed for experienced triathletes who have completed several sprint triathlons, and want to improve performance yet have limited training time. This program should be used ONLY for athletes who has 4-5 solid years of training – with at least 500 hours per season, NO injuries over the last training season, come off a season where you have already raced 10 or 12 Sprint Distance triathlons.

    What You Get:

    • A complete weekly training plan that culminates in the race of a Sprint distance triathlon.
    • A personal training calendar powered by Training Peaks®.
    • Periodically workout reminders with tips and goals.
    • Track, Analyze and Plan your Training Workout Intensity, Heart Rate Training Zones, and other Results.
    • Access your online calendar training program from any device.

    For more information about this training program, please contact us at [email protected].



    Personalized Training Plans

    We also offer ongoing training programs designed with your experience level, personal goals, and daily time constraints in mind. Regardless of what level you're competing at today, if you're committed to getting to the next level, we can help you get there. Personal Training Plans programs are developed to build your fitness to a peak for your target competitions at a level of training you can complete with good energy, injury free. Cost of the programs range from $75.00 to $200.00 per month, and may vary depending on what type of specific workouts and techniques you may need.

    For more information, please contact us at [email protected].


    Suggested Reading Material

    Triathlon Beginners Guide Download Here
    Basic Triathlon Gear List Download Here
    Bicycle Proper Seat Download Here
    Sprint Distance Race day Checklist Download Here
    Setting Up Your Transition Spot Download Here
    USAT General Rules Download Here
    Post Race Download Here