Sprint triathlon training plan that adapts to your week
One plan for swim, bike, run and strength that eases off when your body needs it.
750 m swim, 20 km bike, 5 km run
10 to 12 weeks
4 to 7 hours a week
A sample week
| Day | Session | Duration |
|---|---|---|
| Monday | Rest | |
| Tuesday | Swim | 40 min |
| Wednesday | Bike | 60 min |
| Thursday | Run | 40 min |
| Friday | Strength | 30 min |
| Saturday | Bike | 75 min |
| Sunday | Run | 50 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.
"The Apple Watch integration is seamless. Theron automatically adjusts workouts based on my sleep and HRV. My times have dropped noticeably."
Races at this distance
How long is a sprint triathlon training plan?
Theron plans about 10 to 12 weeks for a sprint, shorter when you already train most weeks. The ramp stays near 8 percent a week, the same cap the app uses.
How many hours a week is a sprint plan?
Most sprint plans sit around 4 to 7 hours. The week gets shorter when sleep or a missed session says you should ease off.
Can I start a sprint if I am new to triathlon?
Yes. A first triathlon is usually a sprint. You pick the days you can train and Theron fills swim, bike, run, and a short strength session.
What happens if I miss a session?
The next week rebuilds around the miss. You do not catch up by stacking the skipped workout on top of the next one.
Start free for 30 days
No charge until day 30. Cancel anytime in the App Store.
