Assess Three-Sport Baselines
1 hourRecord CSS swim pace, cycling FTP, and run pace.
Advanced12-16 weeks
Triathlon Prep Guide
Complete guide for triathlon prep — step-by-step workflow, tools, checklist, and expert tips to get started.
triathlon beginnerssprint triathletes
Workflow
Structure Weekly Training
1 hourBalance three sports with recovery and brick sessions.
Build Swim Endurance
45 minutesUse CSS intervals for open-water readiness.
Simulate Race Day
2 hoursPractice transitions, nutrition, and pacing.
Taper and Race Strategy
1 hourReduce volume 10–14 days out and finalize split targets.
Tools Used
Checklist
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Baseline
Preparation
Planning
Tracking
Review
Reference Materials
Triathlon Prep Quick ReferenceTable
Key metrics and targets for this training focus.
| Metric | Target |
|---|---|
| Consistency | 3+ sessions/week |
| Progression | ≤10% weekly load increase |
| Recovery | 1–2 easy days/week |
Beginner PriorityTip
Master fundamentals before increasing intensity or volume.
Start Small
Master fundamentals in sports before advancing.
Consistency Wins
Short regular sessions beat occasional marathon efforts.
Know When to Stop
Pain, equipment failure, or unsafe conditions mean pause and reassess.
Safety Notes
- Warm up before and cool down after every session to prevent injuries.
- Stay hydrated — dehydration impairs performance and increases injury risk.