For Beginner to Intermediate Athletes
8, 10, 12, and 14-week plans available
Ready to Train Smarter for Your Sprint Triathlon?
Whether you’re new to triathlon or looking to sharpen your performance, these training plans are designed to guide you from wherever you are now—right to the finish line of your next sprint-distance triathlon (750m swim, 20km bike, 5km run).
Choose from 8, 10, 12, or 14 weeks, depending on your timeline, fitness level, and goals.
What You’ll Get in Every Plan:
- 🏊♀️ Swim workouts for endurance, speed, and technique
- 🚴 Bike sessions to build power and pacing, with cadence guidance
- 🏃 Run workouts including intervals, brick runs, and easy aerobic days
- 📈 A progressive structure that builds safely and steadily
- 📅 Recovery weeks and tapering built-in for optimal race readiness
- 📽️ Technique drill video references (QR code linked)
- 💡 Coach-tested, athlete-proven advice on pacing, nutrition, and mental prep
Built for Real Life
Each plan is structured to fit into 3 to 6 hours per week. Workouts are time-based (not distance, except swim), so you can train effectively no matter your speed. Need to swap a day or skip a session? No problem—guidance is included so you can adjust while staying on track.
Who These Plans Are For
✅ First-timers who can swim 100m, bike or jog for an hour, and are ready to train consistently
✅ Intermediate athletes looking to sharpen speed, endurance, or transitions
✅ Anyone preparing for a sprint triathlon who wants expert structure without the guesswork
About the Coach
Andrew Patterson is a certified triathlon coach at COS Coaching Singapore. A 6-time 70.3 World Championship qualifier, Andrew blends racing experience with a passion for helping everyday athletes succeed—on their terms.
Follow Andrew:
Start Where You Are. Finish Strong.
Training for a triathlon doesn’t have to be overwhelming. These plans are crafted to keep things simple, sustainable, and satisfying—no fluff, no filler, just effective workouts and smart guidance.
Check Out The Plans Here.
Read more about each of the plans below:
- 8-week Sprint Triathlon Plan
- 10-week Sprint Triathlon Plan
- 12-week Sprint Triathlon Plan
- 14-week Sprint Triathlon Plan
Questions?
Reach out at andrew@ironmanhacks.com
