Complete a sprint triathlon in 4 weeks with this easy to follow plan. This is a basic guide with strength workouts. It is intended for anyone that has somewhat of a base already. 

What's included: 
4 weeks of swim, bike, and run workouts
4 weeks of strength workouts

Before beginning this program, it's recommended that you can swim 1000 meters, bike 30 min, and run 30 min comfortably. 
Strength workouts are optional, but highly encouraged.

6 Week Run & Lift

Short & Sweet: 20 min!

Mobility

14-Day Quickstart

Core Workouts

Max Strength

Muscle Building

Prep (base) Workouts

Beginner 5k Program

4 Week Triathlon Plan

Strength & Endurance Coach

W1/D1 Bike

W1/D1 Total Body I

W1/D2 Swim

W1/D3 Run

W1/D3 Total Body II

W1/D4 Swim

W1/D5 Recovery Day/X-Train Day

W1/D6 Brick

W1/D7 Swim

W2/D1 Bike

W2/D1 Total Body I

W2/D2 Swim

W2/D3 Run w/ strides

W2/D3 Total Body II

W2/D4 Swim

W2/D5 Recovery Day/X-Train Day

W2/D6 Brick

W2/D7 Swim

W3/D1 Bike

W3/D1 Max Strength I

W3/D2 Swim

W3/D3 Max Strength II

W3/D3 Run w/ strides

W3/D4 Swim

W3/D5 Recovery Day/X-Train Day

W3/D6 Brick

W3/D7 Swim

W4/D1 Bike

W4/D1 Maintenance Strength

W4/D2 Run

W4/D3 Maintenance II

W4/D3 Swim

W4/D4 Run

W4/D5 Rest day

W4/D6 Pre Race Brick

W4/D7 Race day!

4 Week Triathlon Plan

Sessions (36)

Details

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