Triathlon Workout: Cycle 1 (Sprint Distance) - Week 11, Day 1

Jeff Kline


Hilton Head Island, South Carolina, United States


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.


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 11, Day 1


Workout Description: Swim 00:35, 1,000 yard total distance, aerobic sprint intervals

Warm up:

  • 100 yards easy swim

  • 50 yards easy kicking

  • 100 yards moderate swim

  • 50 yards moderate swim

  • 50 yards moderate kicking

  • 100 yards building speed swim

  • 50 yards building speed kicking


Main set:

Decrease time with each work interval. All aerobic - easy breathing.

  • 4 x 100 yards (10”) moderate


Cool down:

100­-200 yards easy swim.


Total distance: 950-­1,050 yards



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