How to Train for a Triathlon (From Scratch)

For the fifth and last workout in your first week, ride your bike for 45 minutes at an easy, conversational intensity.

From here, you can build out your own plan or take advantage of a ready-to-use plan that takes the worry out of planning.

More: How to Train for a Sprint Triathlon

As an example, the beginner sprint tri plan available on Active Trainer will help you go from a current fitness level of zero to the following workouts after just seven weeks of training: 

  • Workout #1: Swim 5 x 100 (20 sec RI), easy to moderate (Zones 1 to 3)
  • Workout #2: Combo: Run 25 minutes, Zones 1 to 2, Bike 20 minutes Zones 1 to 3
  • Workout #3: Swim 5 x 100 (20 sec RI), easy to moderate (Zones 1 to 2)
  • Workout #4: Brick: Bike 25 minutes, then transition right into a 20-minute run at Zone 1 to 2 intensity. Include 30-second accelerations               
  • Workout #5: Bike: Long bike ride of 1:30 at Zone 1 to 2 intensity on a rolling course.

Plan to Rest

When learning how to train for a triathlon, it's tempting to add more and more volume, but the body makes advances in fitness with a balance of stress and rest.

If you're planning your own training schedule, be sure to add recovery days and reduced volume rest weeks to allow your body to rebuild and get stronger.

Get Moving

With the basic equipment in hand and a path forward planned, there's nothing to do except get started. There's no better time than now, so get going.

More: 11 Tips for Your First Triathlon

 Active logoFind a triathlon training program and sign up for your first sprint triathlon.

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