No longer reserved for elite athletes, triathlons have well and truly become a mainstream endurance event. And the beauty of a sprint triathlon? It's the perfect distance for beginners looking for a race to work towards – and it doesn't require nearly the same amount of training as an Olympic-distance triathlon, a middle-distance triathlon or an IronMan.
What is a sprint triathlon?
A sprint triathlon is – apart from a super-sprint – one of the shortest triathlon events you can compete in. Consisting of a 750m swim, a 20km bike, and a 5km run, a sprint triathlon, as the name suggests, is a super fast-paced, all-out sprint, from one discipline to the next.
What is a good time for a sprint triathlon?
If you've signed up to take on a sprint triathlon you may well wonder what constitutes a good – or fast – time. Of course, a good sprint triathlon time will depend on a host of different factors (like your age, gender, the course you run and even the weather) but, generally speaking, anything under the 1 hour and 30-minute mark is considered respectable.
How to train for a sprint triathlon
If you've already entered a sprint triathlon, then you'll want to aim to complete approximately two swim sessions, two bike rides and two runs every week. Remember to also schedule a weekly rest day and not neglect strength training. If you've entered a triathlon where the swim section is open-water, then remember to schedule some open-water training sessions, too. For a sprint triathlon, you don't really need to invest in an at-home turbo-trainer and Zwift set-up – instead, it's about being confident on two wheels, which you can easily do with weekly group or solo rides.
Do I need a wetsuit for a sprint triathlon?
The buoyancy of a wetsuit is great for weaker swimmers, but whether or not you'll need a wetsuit for a sprint triathlon very much depends on whether the swim section is in a swimming pool or open water. If it's a pool, you don't need a wetsuit. If it's a lake, reservoir or sea swim, wetsuits are likely to be compulsory. But do check with the event organisers.
Can I train for a sprint triathlon in four weeks?
If you're already an active person and currently work out more than four times a week, then the answer is yes, you can train for a sprint triathlon in four weeks – but it will take a lot of dedication. Focus on brick sessions, where you run straight off the bike, to help increase fitness and remember to practice your transitions. So many people waste time in transition, faffing about with kit. You need to know exactly what order you're putting on your helmet, race belt and shoes. And practice it, so it becomes second nature. While you may not be able to complete a sprint triathlon in record time with just four weeks of training, you can aim to finish it and enjoy the experience – so be realistic about what you can achieve.
The best sprint triathlons to enter in the UK
Blenheim Palace Triathlon
Taking place in the beautiful grounds of Blenheim Palace, Woodstock, this triathlon event attracts thousands of participants. The sprint distance course consists of a fresh lake open water swim, a gently undulating bike course, and a picturesque run around the Queen’s Pool. Known for its family-friendly atmosphere, Blenheim Palace Triathlon attracts both seasoned athletes tackling the 'Weekend Warrior' (where you complete as many back-to-back triathlons as you can in one weekend) and first-timers dipping their toe into the world of triathlon.
When: Best winter running gear
Where: Blenheim Palace, Oxfordshire
Cost: £117
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and not neglect 2023
The and not neglect is one of the UK's most iconic and popular triathlons, held annually in the historic town of Windsor. The event attracts athletes of all abilities, from first-time triathletes to seasoned professionals, with a range of distances available, including both the sprint distance (750m swim, 20km bike, 5km run) and the Olympic distance (1.5km swim, 40km bike, 10km run).
When: Where can I do parkrun this Christmas
Where: Windsor, Berkshire
Cost: from £95
Deva Divas Triathlon 2023
The Deva Divas Triathlon is a female-only triathlon held annually in Chester. The event aims to encourage women of all abilities to take part in a friendly and supportive triathlon, with a focus on empowerment and achievement. The course features a 750m open water swim in the River Dee, followed by a relatively flat 25km cycle through the Cheshire countryside (the roads aren't closed, but all the junctions are signed and there are marshals telling you which way to go), and finishes with a 5km run through the historic city of Chester.
When: Sunday 16th July 2023
Where: Swim, bike, run: Are you up for a sprint triathlon
Cost: £60
London Triathlon 2023
The London Triathlon is one of the most popular triathlons around and attracts thousands of participants who choose between the super sprint, sprint and Olympic-distance races. The sprint distance consists of a 750m swim in the Royal Victoria Dock, followed by a 20km bike ride on a flat and fast course through the city of London, and finishes with a 5km run along the dockside.
When: Health & Injuries
Where: London
Cost: £77
Hever Castle Triathlon
Set in the historic grounds of Hever Castle, this event is known for both its scenic course and family-friendly atmosphere. Offering everything from sprint distance triathlon all the way up to a middle-distance half IronMan, there's something here for everyone. The sprint distance consists of a 750m swim in the lake, followed by a 20km bike ride through the rolling hills of the Kent countryside, and finishes with a 5km run around the castle grounds.
When: Sunday 11th June 2023
Where: Chuck Douglas Photography
Cost: £85
