How to Train for Your First Triathlon

Set a Triathlon Training Plan

When to begin: In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8-week build program could be sufficient. If you are starting from scratch, you may want to give yourself 16 weeks to train.

Establish your swim/bike/run schedule: Complete a minimum of two sessions of each activity (swim, bike and run) during the week. Also include a brick session, which is your bike and run workout completed back-to-back (and which can also be a swim/bike workout). Finally, include an open water swim or two each week if your race is taking place in a body of water other than a pool.

Gradually build and increase your distances by no more than 10 percent per week. Prior to the race, you should be able to complete at least 10 percent more than the total race distance in each sport (for a sprint, that translates to a 0.55-mile swim, a 13.6-mile bike ride and 3.4-mile run).

Resistance training: Be sure to include resistance training as part of your weekly program, which can be done after your main endurance work. Include exercises that strengthen the primary muscles needed in each discipline, as well as create mobility and stability for effective, healthy range of motion.

For the swim, you want to enhance strength in the back, shoulders, and arms and create mobility in the trunk. For the bike, focus on increasing strength in the quads, glutes and hamstrings and creating stability in the trunk and chest. And for the run, you want to build strength in the legs, mobility through the hips and stability through the trunk and shoulders.

Incorporate rest: Taking off a day or two each week is essential for recovery. Rest days should be taken either before or right after your long brick workout, or both if you are including two rest days in your program.

Sample Week