Training Schedule for a Sprint Triathlon: Variation is Key

There are a few things that are vital to know when you’re preparing your training schedule for a sprint triathlon (or really, any endurance event). Intensity, volume, frequency, and rest are matters which are related and may apply to any workout routine. Frequency may be the number of times you train inside a given time period for example, one week. When deciding how often to train, you need to consider several things before setting up your plan: What type of shape are you in now? What age range are you currently in? What do you want to complete? And lastly, what amount of rest will you need?

To allow for recovery it’s essential to get your rest! Each one of these things determines how frequently you are able to train.

Between these four aspects you’ll need a good balance to be able to put together a successful training schedule for a sprint triathlon. You will need to move down the frequency as you move up the intensity in your workouts, as the body will require more rest to be able to properly recover. To practice more often, you can alternate between easier and harder training days, and varying your workouts through the week.

When figuring out your training schedule it’s also important to consider your profession. Do you have a physically demanding job? Or most days of your work week are you sitting in a desk? Either can benefit or hinder your fitness goals, but you will have to know this before going in to your training.

Volume is dependent upon distance for endurance sports like triathlon. Physiological stress and total quantity of energy you will need to finish this distance are the two things that will affect your body. Pay special focus on both of these, as it can be very easy within this sport to overtrain and wind up exhausted! Make sure to give yourself the necessary rest to be sure you’re fully recovered before the next workout, particularly when you’re likely to be doing longer workouts. When preparing your training schedule, include each group of workout: frequency, volume, intensity, and rest.

To allow for maximum recovery make sure to get lots of rest. By doing this the body has time to heal and be a far more efficient as well as become a faster athlete. “Listen to your body”. I know, you’ve probably heard this before, but it’s certainly one thing to keep in mind. Skip a session! If you’re not feeling ready or up for any workout on your schedule. Or possibly, you can do a light and easy workout instead.

By trying to proceed and perform a workout that you’re not ready for, you will really be doing yourself damage- and might get injured. In your workouts change things up. Focus on what your body needs.

Most importantly, bear in mind the fun factor- workout sessions should be fun in addition to a challenge, and always take a break when you need one.

Enjoy your workouts!

For more information on a training schedule for a sprint triathlon, check out our website at


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