Objective: Complete preparation for first Sprint Triathlon race in April/2026
Profile: Beginner with recreational cycling background, swimming and running strength
Race Distances: 750-800m swimming + 20km cycling + 5km running
Start Date: January 2026
📅 Weekly Structure (First 4 Weeks)
Total Volume: 5-6 hours/week, gradually progressing
🏊♂️ Swimming (2-3x/week - 30-45min)
- Monday: Technique and fundamentals (800-1000m)
- Wednesday: Aerobic endurance (1000-1200m)
- Saturday (optional): Longer continuous training (1200-1500m)
🚴♂️ Cycling (2-3x/week)
- Tuesday: Indoor trainer workout - 40-50min in aerobic zone (60-70% max HR)
- Thursday: Short intervals on trainer - 45min (warm-up + 4-6x 3min intense + recovery)
- Sunday: Long ride - 60-90min progressively increasing
🏃♂️ Running (2-3x/week)
- Tuesday or Wednesday: Interval training - 30-40min (warm-up + 5-8x 400m at strong pace + recovery)
- Friday: Easy regenerative run - 25-30min in zone 1
- Sunday: Long run - 40-60min at comfortable pace
💪 Strength Training (2-3x/week - 30-45min)
- Monday and Thursday: Focus on core, glutes, quadriceps and hamstrings
- Exercises: plank, squats, lunges, bridge, deadlift
📊 Intensity Zones
Zone 1 (Easy): 50-60% max HR - Aerobic base, comfortable conversation
Zone 2 (Moderate): 60-70% max HR - Comfortable sustainable pace
Zone 3 (Strong): 70-80% max HR - Accelerated breathing, difficult conversation
Zone 4-5 (Intense): 80-95% max HR - High effort, used in short intervals
📈 Monthly Progression
Weeks 1-4 (January): Adaptation and Base Volume
- Focus on swimming technique and water comfort
- Establish sustainable cycling pace
- Runs mainly in zones 1-2
Weeks 5-8 (February): Intensity Increase
- Introduce more intervals in all 3 disciplines
- First "brick" workout (bike + run sequential) in week 6
- Gradually increase volume (maximum 10% per week)
Weeks 9-11 (March): Specific Preparation
- Race pace training
- Weekly bricks (30min bike + 15min run)
- Practice transitions
- Test equipment and nutrition
Week 12 (April - pre-race): Tapering
- Reduce volume by 40-50%
- Maintain intensity but shorter workouts
- Complete rest 2 days before race
🍽️ Nutrition
Daily
| Nutrient | Amount | Objective |
|---|---|---|
| Carbohydrates | 5-7g/kg body weight | Energy base |
| Proteins | 1.6-2g/kg body weight | Muscle recovery |
| Hydration | 35-40ml/kg body weight | Performance and recovery |
Post-workout (30-60min window)
- 1.2g carbohydrate/kg weight + 0.3g protein/kg weight
- Examples: banana with whey, açaí with granola, bread with cheese and juice
During long workouts (+60min)
- Carbohydrate gel or dried fruits every 30-40min
- Constant hydration (500-750ml/hour)
💤 Recovery and Rest
- Sleep: 7-9 hours per night (essential for adaptation)
- Complete day off: 1x/week (recommend Sunday or Monday)
- Stretching/mobility: 15-20min after intense workouts
- Massage/myofascial release: 2x/week with foam roller
⚡ Specific Tips for Your First 4 Weeks
Since you already have running strength, be careful not to overdo this discipline and prevent injuries.
- Swimming: Work on technical efficiency - less is more. Focus on complete stroke and bilateral breathing
- Cycling on trainer: Maintain cadence 85-95rpm. Use fan to simulate real conditions
- Transitions: From week 3, practice changing clothes quickly after workouts
🏁 Upcoming Races
Target races for your training program: