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Sprint distance triathlon

400m swim, 20k bike, 5k run

Sprint by name but an endurance event all the same. The sprint distance varies from race to race but is normally set around a 400-750 metre swim, often pool based but open water at some events. This is followed by a 20k bike and 5k run in most cases. Super sprint races with shorter distances exist but the training should be set around the sprint distance or even Olympic distance if your focus is on competing rather than completing the sprint race.

Sprint distance triathlon requires athletes to build a strong aerobic base of fitness before progressing into speed based training which prepares the body for high intensity racing over a relatively short distance.

Sprint triathlon is a great way to enter the sport of triathlon. It is also a great way for more experienced triathletes to work on speed and transitions by performing sprint distance races in the build up to a longer distance race.

If your 'A' race is more than 20 weeks away then your programme will start in the 'Base phase'. This phase of training is where you adapt to the training volume and build and maintain a good level of aerobic fitness. This helps lay the strong foundations from which the speed work will be built upon. Base training also helps an athlete to reduce the chance of injury when moving into the 'Race Phase'.

If your race is within 20 weeks from enrolment you are ready to go into the 'Race phase' of training. In this phase we look to further develop your aerobic system but also add speed and strength work into your training to enable you to reach peak fitness in your 'A' race.

We have 3 Sprint distance coaching packages, 'Programme Only' 'Standard Package' and 'Premium Package'. Simply decide on what level of support you need:

Click here to view 'Programme Only' package

Click here to view 'Standard' package

Click here to view 'Premium' package

Coaching Package Summary


Programme Only

Standard Package

Premium Package

Access to programme 24/7

Bespoke periodised training programme

Access to charts to allow easy tracking of your progress

Progress review and feedback from coach every week


Unlimited support from coach via on site messaging system


Strength and conditioning programme

Specific strength and conditioning programme based upon biomechanical analysis



Recommended heart rate training zones



Specific heart rate/ power training zones derived from fitness testing


Watt bike power test and pedal stroke analysis



Biomechanical screening



Body composition analysis



Telephone contact with coach

         Taking the guess work out of your triathlon training


Swim   |   Bike   |   Run