Completing your first sprint triathlon in 7 weeks

Beginner 7 weeks 3x/week
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You will develop your practice in the three sports regularly and thus develop some minimal markers to ensure the big day of your sprint-distance triathlon goes smoothly.

750 m swimming, 20 km cycling and 5 km running.

The seven weeks of preparation will enable you to get to know yourself a little better and face this challenge with confidence.

You will be ready physically and mentally to handle your first triathlon and really enjoy yourself!

Please note that the cycling sessions can be carried out indoors or outdoors: in the gym or at home on an exercise bike or home-trainer.

You need to have Decathlon Coach application to launch this program !

Week 1 - Setting benchmarks

For this first week, let's start by discovering the training basics for each discipline.

  • 01. Swimming - Getting back to basics
  • 02. Cycling - Let's switch things up a little
  • 03. Running - Jogging

Week 2 - Let's test your inner triathlete

We are going to carry out a few tests to give you a better idea of where you are at.

Take care with your approach to the session, the session itself and the period afterwards.

  • 04. Swimming - 600 m test
  • 05. Bike - Working on different cadences
  • 06. Running - Varying your pace

Week 3 - Let's learn about the training: cycling+running

You will have a more precise idea of triathlon transition, especially cycling to running.

Do not rush! You need to discover what a transition is and allow your body to adapt to different types of efforts.

  • 07. Swimming - Gliding and catch
  • 08. Cycling+Running = 1h10 training session
  • 09. Cycling+running+cycling+running = multi-sequence 1h15

Week 4 - Time to work on technique

We will give you a number of lessons in the various disciplines.
The goal is to gain a better feeling of your catch when swimming, smooth pedalling when cycling and efficient foot work when running.

  • 10. Swimming - Gliding and catch
  • 11. 1 hour of cycling
  • 12. Cycling+running, 1-hour session

Week 5 - We will string together the 3 disciplines!

We are just three weeks away from the big day now. Be careful with your sessions and look after yourself.
Lifestyle is a vital factor if you wish to achieve your goal.

  • 13. Swimming - 800 m work
  • 14. Test the sequence of 3 sports or super sprint triathlon
  • 15. Cycling - 1 hour

Week 6 - You are close to your goal

Just two weeks away from the big day - don't lose your sensations and learn the routes by heart.

  • 16. Swimming - Endurance
  • 17. Cycling - intensive work
  • 18. Running - Managing your efforts - 40 minutes

Week 7 - We have made it: your objective is this week!

Last week - we've made it!
You have prepared and this should fill you with confidence.

During these seven weeks of training, you have got to know yourself better.
Now you need to recover and tackle your objective with a few speed and endurance exercises so you arrive in peak conditions.
To do so, you should also prepare your hydration and nutrition for the big day.

  • 19. Swimming - Endurance and varying your swimming
  • 20. Cycling and running sequence - A pace reminder
  • 21. Objective: Sprint Triathlon

Coach advice

"The objective of this programme is to enable you to complete your first sprint-distance triathlon in the best possible conditions."
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