Sprint training

A sprint triathlon is a fast, high-energy race that blends swimming, cycling, and running into one exciting event. It’s the perfect entry point for new triathletes and a great way for seasoned racers to test their speed. Quick transitions and short bursts of endurance make it intense, fun, and over before you know it.

The Training

Swim

Training is focused on preparing you to confidently swim 500 yards at race pace. Training focuses on short, high-intensity intervals to build speed and anaerobic endurance, with targeted sets designed to simulate the demands of a sprint-distance race. You'll develop efficient stroke mechanics, work on open water skills like sighting and starts, and build confidence in both pool and open water environments—whether it's the ocean, lake, or lap lane.

Bike

Ride-focused training is built to prepare you for a strong, efficient 10-mile bike leg. You'll follow structured interval workouts to build power, cadence control, and pacing—whether you're riding outdoors or on a smart trainer. Weekend group rides or course-specific routes help simulate race-day conditions, while indoor options provide flexibility during the week. Training blends endurance with intensity, targeting the exact demands of the sprint-distance ride.

Run

This program is designed to get you race-ready for the 3-mile run that closes out your sprint triathlon. Training includes speed intervals, tempo efforts, and brick workouts to improve efficiency off the bike. Runs can be done on the road, trail, track, or treadmill—giving you the flexibility to train anywhere while focusing on form, pacing, and finishing strong. Whether you're aiming for a personal best or simply crossing the line with confidence, workouts are structured to meet your goals.

Personalized Coaching

Every athlete is different—and your training should reflect that. All sessions are tailored to your fitness level, goals, schedule, and race plans. This isn’t just a generic plan—we train together, one-on-one when possible, with focused support across every part of your sprint triathlon journey.

You’ll get guidance on bike fit, strength and core work, weight and performance goals, as well as nutrition, hydration, and recovery strategies. We’ll cover transitions, race-day prep, mental strategy, gear choices, and even help troubleshoot equipment. Whether you're brand new or aiming for a faster finish, you’ll get hands-on coaching and real-world advice to help you show up confident and ready.