A beginner triathlon plan balances three disciplines over 8–12 weeks, typically 5–6 sessions per week, with one brick workout (bike-to-run), gradual open-water swim practice, and mostly aerobic intensity across all sports.
Who this is for
Athletes completing their first sprint or Olympic triathlon who can swim 400 m continuously and run 30 minutes.
Weekly hour budget
Sprint triathlon: 4–6 hours per week across 5 sessions.
Olympic triathlon: 6–8 hours per week across 6 sessions.
Rough split: 20% swim, 50% bike, 30% run for sprint; adjust toward more run volume for Olympic.
Sample sprint week (5 h)
- Mon: 30 min easy swim (technique focus)
- Tue: 45 min bike (Z2) + 15 min run off bike
- Wed: Rest or 30 min easy run
- Thu: 45 min bike intervals (optional)
- Sat: 60 min bike (Z2) + 20 min brick run
- Sun: 30 min open-water or pool swim
Brick workout basics
Start with short run-offs: 10–15 minutes after a bike ride to adapt to heavy-leg feeling.
Progress to 20–30 minute runs after 45–60 minute rides in the final 4 weeks.
Common mistakes
- Neglecting the swim — it is the most technique-dependent discipline.
- Only training one sport because it is your strongest.
- First open-water swim on race morning.
Using Vo2Max
Vo2Max Pro balances swim, bike, and run across your weekly schedule — respecting available hours per discipline and your target race date.