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 right now. For the complete story, head to the full video.

Key Points:

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

Workout Example:

1. Baseline Test – Complete 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 such as 8 × 50 m hard with 30 s recovery between reps.
   • 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 – an 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 targeting core and legs.
   • Daily: 5–10 minutes of mobility or stretching.

Closing Note: Ready to tackle your first sprint triathlon? Use the 40-day structure above, tune your paces to your functional thresholds using the Pacing app, and check out The Unlazy Way for the complete video and additional insights. You’re going to do great!

References

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