First triathlon training plan that adapts to your week
A first race should feel manageable. The plan holds you back before you overdo it.
Usually a sprint: 750 m swim, 20 km bike, 5 km run
About 12 weeks
4 to 7 hours a week
A sample week
| Day | Session | Duration |
|---|---|---|
| Monday | Rest | |
| Tuesday | Swim | 30 min |
| Wednesday | Bike | 45 min |
| Thursday | Run | 30 min |
| Friday | Strength | 30 min |
| Saturday | Bike | 60 min |
| Sunday | Run | 40 min |
How Theron adapts
- The training ramp grows a week by about 8 percent, then eases off before the load jumps.
- Miss a session and the week rebuilds around it. No catching up, no starting over.
- The taper eases you down in the final weeks so you hit the start line rested.
"As a beginner Theron made triathlon training feel manageable. The app plans around my busy schedule and keeps me from overdoing it."
Races at this distance
What distance should a first triathlon be?
A sprint. Olympic is the next step. A 70.3 or an Ironman is a later race unless you already train a lot.
I cannot swim far yet. Can I still start?
Yes. The early weeks keep the swim short and the rest of the plan easy enough that you can learn the water without burying the bike and run.
How many days a week?
Three to five is enough. You set the days. Theron does not ask you to train seven days to finish a first sprint.
Will the plan get harder every week?
Volume grows by about 8 percent on training weeks, then an easier week. If recovery is poor, the next session eases off.
Start free for 30 days
No charge until day 30. Cancel anytime in the App Store.
