Use this eight-week sprint triathlon plan with yoga, strength, and targeted workouts to finish strong and comfortably.
This program is designed for people who have had some experience with running, cycling, and/or swimming.
It could be used, however, for beginners as long as they follow directions carefully and pay close attention to morning heart rates to monitor for over training.
Each day typically has two workouts. You can do one in the morning and one in the afternoon or back to back. If you have time challenges, do the workouts in order, top first.
I put the swim and gym lifting sessions on the same days, assuming you would swim inside. If you’re doing your gym work at home, I included a link to bodyweight strength workouts. If you need more of the bodyweight workouts, let me know!
If you haven’t been working out much, this is a fairly big undertaking. It’s really important to monitor your fatigue, particularly with morning heart rate. If your morning HR starts to increase, it’s time to take a day off. If it stays elevated, take another day off. Don’t move the workouts around, just do what’s prescribed on the day.
As always, if you have questions, concerns, etc., please contact me at