Completing a triathlon takes strength, speed, endurance, and flexibility. Triathlon training is balanced, whole-body training. In other sports you may wind up building strength in some areas, while accruing weaknesses in others. Triathletes get body benefits from running, cycling, and swimming, and as a result are lean and fit from head to toe.


A great goal for a new triathlete is the sprint-distance event. If that's your goal, then this comprehensive program is for you. This program is designed for the individual who has a busy life with a full-time job, a family, or other responsibilities. Just follow the workouts on a daily basis to get you to the starting line, fit, confident, and ready to have a successful and fun experience.


Requirements: You should be able to swim two lengths of the pool (50 yards), bike at least thirty minutes, and run or run/walk thirty minutes. The schedule consists of two to three workouts per week in each sport, as well as one to two days of strength training and core work. The maximum volume is around 5.5 hours and some of the easier weeks are around three hours.


Breaking Muscle Shop

With that in mind, completing this easy-to-follow training plan to your first sprint triathlon requires three simple things: passion, commitment, and consistency. Be healthy, train smart, and have fun!


Week 4, Day 1



Duration (P): 0:15:00

Distance (P): 450 yards


Workout Description:
Warm Up: 50 free
50 kick


Main Set: 6x50 form drills CD: 50 swim


Strength : Hips/Glute Strength


Duration (P): 0:30:00


Workout Description:
You'll do three sets of each exercise with each leg. Click here for a video detailing these exercises.

Hip abductor (in front and behind) 12­15 reps
Standing hip flexor 12­15 reps Hip flexor pullback 12­15 reps Lunges 12­15 reps
Reverse Lunges 12­15 reps

Glute pillow stand ­ 1 min