What it takes
A sprint triathlon (750m swim, 20K bike, 5K run) is a great entry point into multi-sport racing. The challenge is training three disciplines without burning out. A smart plan balances sport-specific sessions with brick workouts that teach your body to transition between sports under fatigue.
Key workouts
- Brick sessions: bike → run transitions (30-min bike + 15-min run)
- Swim technique drills and short interval sets (100m repeats)
- Bike tempo on the trainer or road (30–45 minutes at race effort)
- Short, fast run intervals to build 5K speed off the bike
Sample week
Week 5 of 10·Build Phase
3h 55m planned| Day | Session |
|---|---|
| Mon | SwimSwim — Drill Set |
| Tue | RunRun — Speed Intervals |
| Wed | BikeBike — Tempo |
| Thu | SwimSwim — Endurance Set |
| Fri | RestRest |
| Sat | BrickBrick — Bike → Run |
| Sun | RunEasy Run |
How it works
1
Tell the coach your race
Share your specific event, date, weekly hours, and constraints. The coach can search the web for course details, elevation profiles, and conditions for your exact race.
2
Get a periodized plan
A 8–12 weeks plan structured by training phase — base, build, peak, and taper — with sessions tailored to sprint triathlon demands.
3
Train and adapt
Sync Strava or import Garmin files. Sessions auto-match. Sync to Google Tasks. Adjust through conversation when life gets in the way.
Why AI coaching
- Balances three sports so no one discipline dominates your week
- Brick workouts scheduled at the right frequency — not too many, not too few
- Adjusts when you can only train 2 of 3 sports in a given week
- Searches the web for your specific race — course details, elevation, and conditions inform the plan
Frequently asked questions
- How long is a typical Sprint Triathlon training plan?
- A well-structured Sprint Triathlon plan typically runs 8–12 weeks, depending on your starting fitness level.
- How many hours per week for Sprint Triathlon training?
- Most Sprint Triathlon plans require 4–7 hours per week, scaling up through the build phase and tapering before race day.
- Can AI build a personalized training plan?
- Yes. An AI coach builds periodized plans through conversation, adjusting for your schedule, fitness level, and race goals. Plans adapt when you miss sessions or need changes.