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triathlonFree · 4 weeks
First Sprint Triathlon Base — Free Start
Four weeks of balanced swim, bike, and run volume to start preparing for your first sprint triathlon — without the full race build yet.
- Length
- 4 weeks
- Weekly load
- 3–5 h/wk
- Level
- beginner
Who it's for
Beginners who can swim continuously for a few minutes, bike 30+ min, and run/walk 20+ min, aiming at a first sprint tri.
Weekly overview
Sessions are all-day calendar events. Shift the whole block in your calendar if you start on a different Monday.
Week 1· Base phase — loading week
~5.0 h| Mon | Rest | — | rest |
| Tue | CSS Testswim | 21 | hard |
| Wed | Easy Runrun | 25 | easy |
| Wed | Strength (tri)strength | 30 | easy |
| Wed | Endurance Ridebike | 45 | easy |
| Thu | Run Time Trial (20 min)run | 45 | hard |
| Thu | Technique + Aerobic Swimswim | 36 | easy |
| Fri | Rest | — | rest |
| Sat | Long Ridebike | 60 | easy |
| Sat | Brick Run (off the bike)run | 10 | easy |
| Sun | Long Runrun | 30 | easy |
Week 2· Base phase — loading week
~5.4 h| Mon | Rest | — | rest |
| Tue | Easy Technique Swimswim | 25 | easy |
| Tue | Bike FTP Testbike | 65 | hard |
| Wed | Easy Runrun | 25 | easy |
| Wed | Strength (tri)strength | 30 | easy |
| Wed | Endurance Ride (easy)bike | 25 | easy |
| Thu | Easy Run + Stridesrun | 25 | easy |
| Thu | Technique + Aerobic Swimswim | 25 | easy |
| Fri | Rest | — | rest |
| Sat | Long Ridebike | 60 | easy |
| Sat | Brick Run (off the bike)run | 10 | easy |
| Sun | Long Runrun | 35 | easy |
Week 3· Base phase — loading week
~5.5 h| Mon | Rest | — | rest |
| Tue | CSS Threshold Setswim | 27 | hard |
| Wed | Easy Runrun | 25 | easy |
| Wed | Strength (tri)strength | 30 | easy |
| Wed | Endurance Ridebike | 50 | easy |
| Thu | Easy Run + Stridesrun | 25 | easy |
| Thu | Technique + Aerobic Swimswim | 40 | easy |
| Fri | Rest | — | rest |
| Sat | Long Ridebike | 80 | easy |
| Sat | Brick Run (off the bike)run | 10 | easy |
| Sun | Long Runrun | 40 | easy |
Week 4· Recovery week (~60% load)
~3.0 h · recovery| Mon | Rest | — | rest |
| Tue | Recovery Technique Swimswim | 26 | easy |
| Wed | Easy Runrun | 20 | easy |
| Wed | Strength (deload)strength | 20 | easy |
| Thu | Endurance Ridebike | 30 | easy |
| Fri | Rest | — | rest |
| Sat | Long Ridebike | 50 | easy |
| Sat | Brick Run (off the bike)run | 10 | easy |
| Sun | Long Runrun | 25 | easy |
How to use the calendar + tracker
- Unlock downloads with your email (form on the right).
- Open the .ics in Google Calendar, Apple Calendar, or Outlook — or use File → Import.
- Open the .xlsx in Excel or Google Sheets. Log done sessions in the yellow columns; weekly charts update automatically.
- After week 4, continue with the full library plan below — or pick another sport.
FAQ
- Is this First Sprint Triathlon Base plan really free?
- Yes. Enter your email and download the calendar (.ics) and Excel tracker. No card required for the free starter.
- How do I add the plan to my calendar?
- Download the .ics file, then open it (or File → Import) in Google Calendar, Apple Calendar, or Outlook. Sessions appear as all-day events starting Monday, Nov 2, 2026 — shift weeks as needed in your calendar app.
- What is in the Excel tracker?
- An About sheet, a Plan & Actual log with yellow columns for you to fill in, a Weekly Summary with charts, and a Zones reference. You own the file forever.
- Who wrote these workouts?
- Plans are built from established coaching methods (polarized endurance training, Daniels-style running progressions, technique-first swimming, and progressive strength templates). No certified coach personally reviews each plan — treat them as general fitness information, not medical advice.
- What happens after 4 weeks?
- Continue with the full library plan (triathlon-sprint-beginner) and 40+ others with a 7-day free trial. Full plans unlock the complete schedule, more goals, and plan switching.
Health disclaimer: EnduraSync plans are general fitness information, not medical advice. Consult a physician before starting any exercise program. Plans are checked against established coaching methods; no certified coach personally reviews each plan.