Sprint Tri Run Speed Builder

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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Want a taste of I trained 40 days for my first sprint triathlon by The Unlazy Way? Here’s the essential breakdown plus a workout you can start now. For the full story, watch the video.

Key points:

• Sprint triathlons consist of a 400 m swim, 20 km cycling segment, and 5 km run. To set a starting point, he did all three distances back-to-back on day one.
• Functional Threshold (the hardest pace you can sustain for roughly an hour) was measured via simple field tests in each discipline.
• Five training zones built on these thresholds: long, easy workouts balanced with shorter, harder efforts.
• Each sport got two sessions per week, plus strength work and daily mobility (some days were skipped).
• Pre-workout smoothies, meals with carbs/protein/vegetables, and steady hydration with water and coffee rounded out the plan.

Workout example:

1. Baseline test: 400 m swim, 20 km bike, 5 km run, all at comfortable effort, to measure where you’re starting.
2. Weekly split (repeat each week):
   • Swim: 2 sessions. Steady 400 m plus 10 min easy. Intervals like 8 × 50 m hard with 30 s recovery.
   • Bike: 2 sessions. A 45-minute Zone 2 effort (roughly 65% of threshold). Intervals alternating 5 min at Zone 4 with 5 min easy (4 rounds total).
   • Run: 2 sessions. Easy 5 km in Zone 2. Speed work mixing 400 m fast and 400 m recovery jog for 6 cycles.
   • Strength/gym: 2-3 brief sessions for core and legs.
   • Daily: 5-10 minutes of mobility or stretching.

Closing note: ready for your first sprint triathlon? Use the 40-day structure above, set your paces against your functional thresholds in the Pacing app, and check out The Unlazy Way for the full video.

References

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