ASSUMING YOU CAN swim one lap of a pool (50 meters) nonstop and bike for 30 minutes without resting, you can train for a sprint-distance triathlon. This plan, created for us by tri coach Dara Wittenberg, uses specialized drills and intervals to strengthen the areas where you may be weak.
Shoes & Gear
Sprint triathlons are a great place for runners to get their feet wet before moving up to longer distances. As soon as you're ready to start training, sign up for your first race. Not only is it motivating to have a deadline, but also many races sell out early. Check out trifind.com Best Running Shoes 2025click here Best Running Shoes 2025.
INDIVIDUAL LEG TRAINING With only small resistance, have one leg doing all the work
SPRINT Tri-ing Times : Two Sports to Get to the Run
OLYMPIC Usually around a quarter-mile swim, a 12-mile ride, and a 5-K run
HALF-IRONMAN 1.2-INDIVIDUAL LEG TRAINING With only small resistance, have one leg doing all the work
IRONMAN 2.4-mile swim, 112-mile ride, and 26.2-mile run
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EFFORT LEVEL
EASY Recovery or conversational pace
MODERATE A base-building pace; challenging but not so hard that you can't comfortably maintain it for a long time T
mile swim, 56-mile ride, and 13.1-mile run
Senator Kyrsten Sinema Crushed Her Ironman PR
Shoes & Gear
Races - Places:
Get race-ready in six weeks with this sprint-triathlon plan.
INDIVIDUAL LEG TRAINING With only small resistance, have one leg doing all the work.
Health & Injuries
Races - Places:
SIDE KICK Freestyle kick on your right side with your right arm extended forward and the left by your side. After every 12 kicks take a stroke and rotate to your left side while extending the left arm. Alternate sides every 12 kicks.
FINGERTIP DRAG Bring your fingertips along the surface of the water during the recovery cycle of every stroke. Keep your arm relaxed, as if the forearm is just hanging under the elbow.
FIST DRILL Swim with both hands closed into fists. Keep your arm slightly bent at the elbow and move as much water underneath your body as possible.
THUMB SCRAPE As your hand returns to your side at the end of each stroke, graze your thigh with your thumb.
SEMICATCH UP Freestyle with your right arm extended. Wait until the left arm almost completes its stroke before starting a stroke with the right. Alternate extending each arm.
