Sprint triathlon on 5 sessions a week: how many weeks of preparation?

For an athlete at intermediate level, Endu builds a 11-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it lengthens the preparation, and when the gap is large the preparation starts right away, gently and at your current volume, before building up.

How many sessions per week?

This example has 5 sessions per week. You choose 3 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.

Can I follow sessions on my watch?

Yes, on Garmin and COROS. On Garmin, the Endu app (Connect IQ Store) shows today’s session and starts it as a guided workout. On COROS, link your account from your profile: your running, trail and cycling sessions land in the watch calendar. Other brands are not supported yet.

How much does it cost?

14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.

Sprint triathlon plan, 5 sessions a week

25.8 km · swim 0.8 · bike 20 · run 5

You have 5 slots a week. 11 weeks, 5 sessions a week, up to 5.4 h of training a week at the peak. Here is how Endu spreads a Sprint triathlon preparation over 5 sessions: the long run is protected, the quality session comes next, easy runs fill what is left.

Create my plan for Sprint triathlon

weeks: 11
sessions: 54
sessions / week: 5
peak week: 5.4 h

Plan structure

Periodised in phases: build the base, move to race-specific work, then taper before the race.

Base
Weeks 1–4 · 4 wk
Build
Weeks 5–7 · 3 wk
Specific
Weeks 8–9 · 2 wk
Taper
Weeks 10–10 · 1 wk
Race week
Weeks 11–11 · 1 wk

Volume progression

Week by week: lighter recovery weeks are built in to absorb the load.

Wk	Phase	Hours	km
1	Base	4.1 h	10
2	Base	4.2 h	10
3	Base	4.3 h	10
4	Base	4.6 h	11
5	Build	4.4 h	11
6	Buildrecovery	3.6 h	9
7	Build	4.9 h	12
8	Specific	5.1 h	12
9	Specific	5.4 h	13
10	Taper	4 h	16
11	Race week	1.9 h	7

Sample week — week 7 (Build)

Real sessions from the plan with their targets. Each session is detailed step by step, and can be sent to a Garmin or COROS watch.

MondaySwimmingEasy
3 × 300 m steady
20 s recovery
39 min · 1.7 km
TuesdayBrickHard
50 min bike + 30 min run
including 2 × 10 min at threshold on the bike · run at threshold
1 h 28
FridaySwimmingHard
7 × 100 m at threshold
15 s recovery
33 min · 1.5 km
SaturdayCyclingEasy
1 h 20 at endurance pace
1 h 20
SundayRunningEasy
Long run 53 min
53 min · 8.6 km

Example generated for a intermediate-level profile (MAS 15 km/h, 5 days available per week). Your plan will depend on your level, availability and feedback.

This plan’s check-up

Pass

A 11-week build (recommended minimum: 6); a longest run never more than 9% above the previous month’s; 83% of the time at easy effort; a taper cutting volume by 65% in race week.

4 worth knowing · 18 checks passed

Remarks

Lighter weeks — 5 loading weeks in a row without a lighter week (up to week 5).
Open water — The plan has 2 open-water session(s) before the race, for at least 3 recommended.
Strength training — No strength session.
Fueling — Long sessions (up to 98 min in this plan) are where race fueling is rehearsed.

The 18 checks passed, in detail

Length of the build — 11 weeks: enough for this race (recommended minimum: 6).
Sessions per week — 5 sessions a week: the minimum for this race is met.
Volume progression — Running volume rises smoothly from week to week.
Long run increase — Each week, the longest run is at most 9% longer than the longest of the previous month (benchmark: 10%).
Intensity distribution — About 83% of the time at easy effort: the most common distribution among trained endurance athletes.
Demanding sessions — No more than 3 demanding session(s) a week: suited to the level.
Hard days back to back — Demanding sessions are separated by easy days.
Rest days — At least one rest day a week.
Bike-run bricks — 9 bike-run bricks over the last 12 weeks.
Taper — Volume drops 65% in race week.
Intensity during the taper — Short race-pace efforts remain in the last two weeks.
Frequency during the taper — The number of sessions stays close to usual (90%).
Swim / bike / run balance — Swim 26%, bike 44%, run 30%: within coaches’ benchmarks.
Frequency per discipline — Each discipline comes back at least 2 times a week.
Longest ride — The longest ride lasts 90 min (benchmark: 60 to 120 min).
Longest run — The longest run lasts 60 min (benchmark: 45 to 105 min).
Swim distance — The longest swim covers 253% of the race distance.
Long ride increase — The long ride grows in small steps.

Endu runs its own plans through the plan check open to everyone: same public rules, same thresholds, same sources. The rules and their sources, and a check of your own plan.

Your plan, not a template athlete's

This plan is generated for an athlete at intermediate level with 5 days available per week. Yours will be calibrated on your MAS, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.

Create my plan for Sprint triathlon

Frequently asked questions

Sprint triathlon on 5 sessions a week: how many weeks of preparation?: For an athlete at intermediate level, Endu builds a 11-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it lengthens the preparation, and when the gap is large the preparation starts right away, gently and at your current volume, before building up.
Is this plan well built?: Pass at Endu’s plan check, the same as for any plan: 18 of 18 checks passed. A 11-week build (recommended minimum: 6); a longest run never more than 9% above the previous month’s; 83% of the time at easy effort; a taper cutting volume by 65% in race week. The rules and their sources are public on endu.fr/en/controle-technique.
How many sessions per week?: This example has 5 sessions per week. You choose 3 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
Can I follow sessions on my watch?: Yes, on Garmin and COROS. On Garmin, the Endu app (Connect IQ Store) shows today’s session and starts it as a guided workout. On COROS, link your account from your profile: your running, trail and cycling sessions land in the watch calendar. Other brands are not supported yet.
How much does it cost?: 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.