Transform from Beginner to Race-Ready in Just 12 Weeks
Ready to conquer your first sprint triathlon but don’t know where to start?
You’ve been thinking about it for months. Maybe you’ve watched friends cross that finish line, or you’re tired of the same old self-guided routine. The idea of swimming 750m, biking 20km, and running 5km sounds both thrilling and terrifying.
Here’s the truth: You don’t need to be a superhuman athlete. You just need the right plan.
The 12-Week Beginner-to-Intermediate Sprint Triathlon Training Plan
This isn’t another cookie-cutter program that leaves you confused and overwhelmed. It’s a carefully crafted, week-by-week roadmap that takes you from “I think I can” to “I just did” – without burning out, getting injured, or needing expensive gadgets.
No Fancy Equipment Required
- ✅ Goggles for swimming
- ✅ A bike (any bike will do)
- ✅ Running shoes
- ❌ No power meter needed
- ❌ No heart rate monitor required
- ❌ No special triathlon gear
Keep it simple. Focus on what matters: Building fitness, confidence, and crossing that finish line.
Is This Training Plan Right for You?
Perfect if you:
- Want to complete your first sprint triathlon (750m swim, 20km bike, 5km run)
- Can currently swim 100m non-stop (any stroke counts!)
- Can cycle for an hour at an easy pace
- Can run or jog for an hour at an easy pace
- Are moderately fit and injury-free
- Can dedicate 3-6 hours per week to training
- Want a structured plan that builds gradually and safely
You don’t need to be fast – you just need to be ready.
What Makes This Plan Different?
🏊♂️ Smart Progressive Build-Up
No shocking your system with impossible workouts. Each week builds logically on the last, preparing your body for race day without overwhelming it.
🚴♂️ Built-In Recovery
Weeks 4 and 8 are specifically designed as a recovery week with reduced volume. Your body adapts and gets stronger during rest – this plan respects that.
🏃♂️ Time-Based Training
Run and bike workouts are prescribed by time, not distance. No pressure to hit specific paces or worry about how far you’ve gone. Just focus on building endurance.
🏁 Race Week Ready
The final week features very low volume to ensure you arrive at the start line fresh, confident, and ready to perform.
📱 Real-World Tested
This isn’t theory – it’s a proven system that’s helped countless first-time triathletes cross their first finish line with a smile.
Meet Your Coach: Andrew Patterson
Why trust Andrew with your triathlon journey?
Andrew Patterson isn’t just another coach – he’s been where you are and conquered where you’re going.
- Certified Triathlon Coach with COS Coaching, Singapore
- Battle-tested competitor across many sprint, Olympic, half, and full Ironman distances
- Proven track record helping beginners become confident triathletes
- Active athlete who practices what he preaches
Want proof? Check out his training on Strava or get free tips on his IronmanHacks YouTube channel.
What You’ll Get
Complete Training System
✅ 12 weeks of day-by-day training schedules as a pdf file
✅ Progressive workout plans for swim, bike, and run
✅ Recovery week programming to prevent burnout
✅ Race week taper strategy
✅ Time-based workouts (no complicated pace calculations)
✅ Injury prevention focus with gradual volume increases
Detailed Guidance & Support
✅ Comprehensive training guidelines (consistency tips, workout prioritization, training in race conditions)
✅ Easy-to-understand training zones with clear descriptions of effort levels
✅ Sport-specific technique guidance including swimming drill videos and proper bike cadence
✅ “Brick run” training to practice running off the bike like race day
✅ Recovery advice for optimal adaptation
✅ Email support from Andrew for questions and guidance throughout your 8 weeks
✅ Optional video call add-on available for personalized coaching sessions
Real Training Wisdom
“When a workout is easy, go very easy. Don’t make the beginner’s mistake of going too hard on easy days.”
“Rest days allow your body time to recover, adapt, and get stronger – so don’t miss them.”
“Train in the conditions you’ll race in – saltwater, heat, hills, whatever they may be.”
This isn’t just a workout schedule – it’s your complete roadmap with the wisdom that only comes from years of racing and coaching experience.
Your Triathlon Journey Starts Now
Every day you wait is another day further from your triathlon goals. If your race is approaching, the sooner you start training, the more confident and prepared you’ll be on race day.
Your triathlon journey starts with a single decision.
Will you be the person who talks about doing a triathlon, or the person who actually does one?
Ready to Start Your Transformation?
Get the 12-Week Beginner to Intermediate Sprint Triathlon Training Plan today and join hundreds of first-time triathletes who’ve already crossed their first finish line.
🎯 Get your training plan now!
Questions? Contact Andrew directly at andrew@ironmanhacks.com
“The hardest part isn’t the race – it’s making the decision to start. Make that decision today.”
– Andrew Patterson, Certified Triathlon Coach
