Couch to Sprint Triathlon

Train Smarter with a Simple, Beginner-Friendly Plan

This program is built with simplicity in mind—requiring little to no equipment while delivering a clear, no-fuss approach to training. Straightforward, effective, and easy to follow, it’s designed to fit seamlessly into your busy schedule.

Using Rate of Perceived Exertion (RPE), the plan gradually builds your swimming, biking, and running fitness through structured, distance-based workouts. You’ll gain endurance, strength, and confidence in all three disciplines—without feeling overwhelmed. Along the way, you’ll also receive guidance on pacing, recovery, and race-day basics so you arrive prepared, not stressed.
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Who Is This Plan For?

This plan is ideal for absolute beginners who meet a basic fitness foundation:

-Able to briskly walk or jog for 10 minutes continuously
-Comfortable riding a bike for 20 minutes (any pace, indoors or outdoors)
-Able to swim 25 meters (one pool length) without stopping, using any stroke

No racing experience is required—just a willingness to commit and a positive attitude. If you meet these baselines, you’re ready to go!
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What Equipment Do You Need?

Because the workouts are based on RPE, equipment needs are minimal. A smartwatch can help but isn’t required. All you’ll need are the basics:

-Swimsuit
-Bike
-Running shoes

A stationary trainer is a great option if you prefer to ride indoors, but it’s not essential if you can ride outdoors or have access to a gym bike that records distance.