I trained 40 days for my first sprint triathlon. - The Unlazy Way

Intro: This is a quick summary of I trained 40 days for my first sprint triathlon from The Unlazy Way. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• The sprint triathlon format is 400 m swim, 20 km bike, and 5 km run. The creator set a baseline by attempting the full distances in one go.
• He introduced Functional Threshold (the max effort you can hold for about an hour) and used simple field tests to estimate his thresholds for running, cycling, and swimming.
• Five training zones were created from those thresholds, allowing a mix of long, low‑intensity sessions and short, high‑intensity intervals.
• Weekly structure: each discipline practiced twice per week plus a few gym sessions and daily mobility work (though the latter was missed at times).
• Nutrition and hydration were highlighted – pre‑workout smoothies, balanced meals with carbs, protein, and veggies, plus regular water and coffee.

Workout Example:

1. Baseline Test – Swim 400 m, bike 20 km, run 5 km at an easy pace to gauge current fitness.
2. Weekly Split (repeat each week):
   • Swim: 2 sessions – one steady 400 m + 10 min easy, one interval set (e.g., 8 × 50 m fast with 30 s rest).
   • Bike: 2 sessions – one long ride at Zone 2 (≈65 % of functional threshold) for 45 min, one interval ride (5 min Zone 4, 5 min easy, repeat 4×).
   • Run: 2 sessions – one easy 5 km at Zone 2, one speed work (400 m fast, 400 m jog, repeat 6×).
   • Strength/Gym: 2–3 short sessions focusing on core and leg strength.
   • Daily: quick mobility or stretch routine (5–10 min).

Closing Note: Try this 40‑day sprint triathlon plan, adjust the paces to match your own functional thresholds in the Pacing app, and watch The Unlazy Way for the full story and extra tips. Good luck – you’ve got this!

References

• I trained 40 days for my first sprint triathlon. - YouTube (YouTube Video)

Workout - Sprint Tri Run Speed Builder

• 10min @ 6'30''/km
• 6 lots of:
  • 400m @ 4'30''/km
  • 400m @ 8'00''/km
• 10min @ 6'30''/km

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