MX Sprint - Beginner

Overview

This 8-week Sprint Beginner plan is designed for our new members new to the sport of triathlon. With this plan you will easily finish your first triathlon while getting fit and healthy in the process. 

Starts with 5 hours per week and peaks at 7 hours

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run - Strength swim: Swim - Endurance ride: Bike Strength (for Brick Effort) run: Bike Strength Run Off the Bike swim: Swim - Speed/Technique run: Run - Endurance (Short) swim: Swim - Recovery ride: Bike - Strength/Endurance ride: Easy Aerobic Bike

run: 1h 39 m
swim: 2h 30 m
ride: 2h 34 m
Total: 6h 43 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run - Strength swim: Swim - Endurance ride: Bike Strength (for Brick Effort) run: Bike Strength Run Off the Bike swim: Swim - Speed/Technique run: Run - Endurance (Short) swim: Swim - Recovery ride: Bike - Strength/Endurance ride: Endurance

run: 1h 39 m
swim: 2h 30 m
ride: 3h 5 m
Total: 7h 14 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run - Strength swim: Swim - Endurance ride: Bike Strength (for Brick Effort) run: Bike Strength Run Off the Bike swim: Swim - Speed/Technique run: Run - Endurance (Short) swim: Swim - Recovery ride: Bike - Strength/Endurance ride: Endurance

run: 1h 39 m
swim: 2h 30 m
ride: 3h 5 m
Total: 7h 14 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run - Strength swim: Swim - Endurance run: Bike Strength Run Off the Bike ride: Bike Strength (for Brick Effort) swim: Swim - Speed/Technique run: Run - Endurance (Short) swim: Swim - Recovery ride: Bike - Strength/Endurance ride: Endurance

run: 1h 39 m
swim: 2h 30 m
ride: 3h 5 m
Total: 7h 14 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run - Lactate Tolerance swim: Swim - Endurance run: Bike Strength Race Pace OTB ride: Bike Strength (for Brick Effort) swim: Lung Busters - Beginner run: Run - Endurance (Short) swim: TSS - Technique, Strength, Speed (1) ride: Bike - Race Effort ride: Easy Aerobic Bike run: Transition Run OTB

run: 1h 56 m
swim: 2h 33 m
ride: 2h 24 m
Total: 6h 53 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run - Lactate Tolerance swim: Swim - Endurance run: Bike Strength Race Pace OTB ride: Bike Strength (for Brick Effort) swim: Lung Busters - Beginner run: Run - Endurance (Short) ride: Bike - Race Effort swim: TSS - Technique, Strength, Speed (1) run: Transition Run OTB ride: Easy Aerobic Bike

run: 1h 56 m
swim: 2h 33 m
ride: 2h 24 m
Total: 6h 53 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Pyramids - Beginner swim: Swim - Endurance run: Bike Strength Race Pace OTB ride: Bike Strength (for Brick Effort) swim: Inhaler run: Run - Endurance (Short) swim: TSS - Technique, Strength, Speed (1) ride: Bike - Race Effort run: Transition Run OTB ride: Easy Aerobic Bike

run: 2h 10 m
swim: 2h 55 m
ride: 2h 24 m
Total: 7h 29 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Pyramids - Beginner swim: Swim - Endurance run: Bike Strength Race Pace OTB ride: Bike Strength (for Brick Effort) swim: Inhaler ride: Taper Day Off ride: Taper Bike Spin swim: Swim - On Course other: Race Day

run: 1h 28 m
swim: 2h 10 m
ride: 1h 25 m
Total: 5h 3 m

MX Endurance Training Plan Library

Our extensive range of training plans require Full Membership and are available on the state of the art, Today's Plan training platform where you can sync and download your workouts to your garmin or zwift. MX Endurance Premium members also receive a 50% discount on a premium Today's Plan account.

Short Distance

Sprint and olympic distance traning plans

Half Ironman

70.3 triathlon training plans

Ironman

Long distance training plans

Other

Off season and running plans.