Sprint
A sprint plan you can finish before the season ends
A sprint is 750 m of swimming, 20 km of riding, and a 5 km run. The block is 6 to 12 weeks. That is short enough to start after you have already signed up, and long enough to put a taper on the last week.
Hours stay honest
Tell the form how many hours you swim, ride, and run now, plus the longest session in each sport. The peak sits above that total, with a floor so a brand-new week is not a token swim. Cutback weeks land every fourth load week. The race itself is one session on the last day of the last week.
If you have a pool, swims are real sessions. If you have neither a pool nor open water, the swim is still on the calendar with a note to get in the water before race morning. A trainer is fine for the endurance and tempo rides.
Limiter gets the extra day
Pick swim, bike, run, or no single limiter. On a five-day week the fifth session goes to the limiter. In build and peak, one bike becomes a brick. Zones stay endurance except for that quality session, which is tempo in the build and threshold at the peak. The taper is all easy.
What you get
Week 1, the race-day split, and the fueling note are free. $24 unlocks the rest of the weeks, the chart, the calendar, the CSV, and print. A longer race uses the same form. Olympic needs at least 8 weeks, a 70.3 needs 12, and a full Ironman needs 16.
Build a sprint previewTriPlan is a general training schedule, not medical advice and not a substitute for a coach or a physician. Stop for chest pain, dizziness, or pain that changes your stroke or stride. Open water and the bike need the skills and the roads you already have.