RUBase Builder
Steady 30
30 min5 min Zone 1 → 20 min Zone 2 → 5 min Zone 1
Sprint plans
Sprint · First race or rebuild
First Sprint Triathlon Training Plan
Choose this if you are new to triathlon or rebuilding after time away. Review the workload below: every workout shown comes from the plan you will receive.
Review three complete weeks 7-day guarantee
- Plan length
- 12 weeks
- Complete plan
- 71 sessions
- Starting week
- 4h 01m
- Peak week
- 6h 35m
Before you buy
Inspect three actual training weeks.
Compare the opening week, the first progression, and a later training block. Every session shown comes directly from the First Sprint plan.
W01Week 1 · Establish the routineThe opening week sets the schedule with aerobic work, technique, and controlled intensity.6 sessions
- Training rhythm
- 5 days on · 2 days off
- Double days
- Sun
- Sport mix
- 2 Swim2 Bike2 Run
Monday
Rest dayNo workoutRecover and adapt
Tuesday
1 sessionWednesday
1 sessionSWCheck-In
400/200 Check-In
1000m200 Z1 → 400 Z3 (120 sec rest) → 200 Z3 (120 sec rest) → 200 Z1
Thursday
1 sessionBICruise Control
3 × 5 min Cruise Repeats
60 min5 min Z1 → 20 min Z2 → 3 × (5 min Z3 / 3 min Z1) → 5 min Z2 → 6 min Z1
Friday
Rest dayNo workoutRecover and adapt
Saturday
1 sessionRUBase Builder
Steady 45
45 min5 min Zone 1 → 35 min Zone 2 → 5 min Zone 1
Sunday
2 sessionsSWBase Builder
Steady 1,500
1500m300 Z1 → 900 Z2 → 300 Z1
BIBursts
8 × 30 sec Bursts
60 min10 min Z1 → 10 min Z2 → 8 × (30 sec Z5 / 60 sec Z1) → 28 min Z1
W02Week 2 · Begin the progressionThe weekly pattern stays familiar while selected sessions add duration or repeat work.6 sessions
- Training rhythm
- 5 days on · 2 days off
- Double days
- Sun
- Sport mix
- 2 Swim2 Bike2 Run
Monday
Rest dayNo workoutRecover and adapt
Tuesday
1 sessionRUBase Builder
Steady 35
35 min5 min Zone 1 → 25 min Zone 2 → 5 min Zone 1
Wednesday
1 sessionSWStronger for Longer
500 Strong
1500m250 Z1 → 500 Z3 → 500 Z2 → 250 Z1
Thursday
1 sessionBICruise Control
4 × 5 min Cruise Repeats
60 min5 min Z1 → 5 min Z2 → 4 × (5 min Z3 / 3 min Z1) → 13 min Z2 → 5 min Z1
Friday
Rest dayNo workoutRecover and adapt
Saturday
1 sessionRUBase Builder
Steady 50
50 min5 min Zone 1 → 40 min Zone 2 → 5 min Zone 1
Sunday
2 sessionsSWBase Builder
Steady 1,600
1600m300 Z1 → 1000 Z2 → 300 Z1
BIBursts
8 × 30 sec Bursts
60 min10 min Z1 → 10 min Z2 → 8 × (30 sec Z5 / 60 sec Z1) → 28 min Z1
W08Week 8 · See a later training blockA later week shows how longer aerobic sessions and purposeful intensity fit together.6 sessions
- Training rhythm
- 5 days on · 2 days off
- Double days
- Sun
- Sport mix
- 2 Swim2 Bike2 Run
Monday
Rest dayNo workoutRecover and adapt
Tuesday
1 sessionBICruise Control
2 × 10 min Cruise Repeats
60 min10 min Z1 → 10 min Z2 → 2 × (10 min Z3/4 min Z1) → 12 min Z1
Wednesday
1 sessionSWCruise Control
5 × 100 Cruise Repeats
1500m500 Z1 → 5 × (100 Z3 / 15 sec rest) → 500 Z1
Thursday
1 sessionRUGo Long
4 × 15 min Steady
90 min10 min Z1 → 4 × (15 min Z2 / 5 min Z1)
Friday
Rest dayNo workoutRecover and adapt
Saturday
1 sessionBIGo Long
3 × 20 min Steady
121 min20 min Z1 → 3 × (20 min Z2 / 7 min Z1) → 20 min Z1
Sunday
2 sessionsSWCruise Control
10 × 100 Cruise Repeats
2000m250 Z1 → 10 × (100 Z3 / 15 sec rest) → 500 Z2 → 250 Z1
RUCruise Control
4 × 7 min Cruise Repeats
61 min5 min Z1 → 10 min Z2 → 4 × (7 min Z3 / 2 min Z1) → 5 min Z2 → 5 min Z1
Z1–Z5 refer to the intensity zones used in the app. Before each workout, you will see the ordered steps, duration, recovery, and available pace, power, heart-rate, or effort targets.
The complete plan
Schedule all 12 weeks in the app.
Buy the plan here, then sign into Slow N Steady on your iPhone. Schedule from a start date or work backward from race day. Follow, move, skip, or complete sessions in the app. The plan and workouts remain in your library after the schedule ends.
One-time purchase · 7-day money-back guarantee