Beginner Sprint triathlon plan
11 weeks, 5 sessions a week, up to 4.7 h of training a week at the peak. Here is the structure Endu generates for a runner at beginner level preparing a Sprint triathlon. Volume, long run and intensity change with the declared level.
- weeks
- 11
- sessions
- 54
- sessions / week
- 5
- peak week
- 4.7 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- BaseWeeks 1–4 · 4 wk
- BuildWeeks 5–7 · 3 wk
- SpecificWeeks 8–9 · 2 wk
- TaperWeeks 10–10 · 1 wk
- Race weekWeeks 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 | 9 |
| 2 | Base | 4.2 h | 9 |
| 3 | Base | 4.1 h | 9 |
| 4 | Base | 4.1 h | 9 |
| 5 | Build | 4 h | 9 |
| 6 | Buildrecovery | 3.5 h | 8 |
| 7 | Build | 4.5 h | 10 |
| 8 | Specific | 4.5 h | 9 |
| 9 | Specific | 4.7 h | 10 |
| 10 | Taper | 3.9 h | 13 |
| 11 | Race week | 1.9 h | 6 |
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.
- MondaySwimmingEasy3 × 300 m steady20 s recovery39 min · 1.7 km
- TuesdayBrickModerate40 min bike + 30 min runincluding 13 min at threshold on the bike · run at threshold1 h 18
- FridaySwimmingEasy3 × 300 m steady20 s recovery39 min · 1.7 km
- SaturdayCyclingEasy1 h 08 at endurance pace1 h 08
- SundayRunningEasyLong run 45 min45 min · 6.1 km
Example generated for a beginner-level profile (MAS 12.5 km/h, 5 days available per week). Your plan will depend on your level, availability and feedback.
This plan’s check-up
Pass with remarks
A 11-week build (recommended minimum: 10); a longest run never more than 7% above the previous month’s; 89% of the time at easy effort; a taper cutting volume by 60% in race week.
1 worth a look · 3 worth knowing · 18 checks passed
Remarks
Swim / bike / run balance — Swim 28%, bike 42%, run 30%: outside the benchmarks for at least one discipline.
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.
The 18 checks passed, in detail
Length of the build — 11 weeks: enough for this race (recommended minimum: 10).
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 7% longer than the longest of the previous month (benchmark: 10%).
Intensity distribution — About 89% of the time at easy effort: the most common distribution among trained endurance athletes.
Demanding sessions — No more than 2 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 60% 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%).
Frequency per discipline — Each discipline comes back at least 2 times a week.
Longest ride — The longest ride lasts 77 min (benchmark: 60 to 120 min).
Longest run — The longest run lasts 51 min (benchmark: 45 to 105 min).
Swim distance — The longest swim covers 227% of the race distance.
Long ride increase — The long ride grows in small steps.
A beginner’s first month — No very intense session in the first four weeks.
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 beginner 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 triathlonFrequently asked questions
- Sprint triathlon, beginner level: how many weeks of preparation?
- For an athlete at beginner 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 with remarks at Endu’s plan check, the same as for any plan: 18 of 19 checks passed. A 11-week build (recommended minimum: 10); a longest run never more than 7% above the previous month’s; 89% of the time at easy effort; a taper cutting volume by 60% 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.