4-Week Sprint Triathlon Training Program: Coach-Built Plan, Bricks, Ta

Coach’s Answer: Can you train for a sprint triathlon in 4 weeks?

Yes—if you can swim 100–200 m continuously, bike 20–30 minutes, and jog 15 minutes today. Follow four blocks: Foundation → Endurance + Controlled Speed → Specificity → Taper. Include 1–2 bricks per week and rehearse transitions.

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Is a 4-Week Sprint Plan Right for You?

Self-check today:

Swim 100–200 m without stopping
Bike 20–30 minutes steady
Jog 15 minutes conversational

That’s your green light. If you’re returning from injury, progress conservatively and swap any sharp efforts for easy aerobic time. Need a gear sanity check? Our essential triathlon gear guide lays out a lean kit that just works.

Clothing questions pop up too. Unsure about layers? See this pragmatic breakdown on shorts vs tights for running.

Time Budget

Expect 5–7 hours per week with two tracks:

Finish Calm – steady zones, technique focus
Chase a PR – slightly stronger intervals, tighter bricks

Shoulders bug you when you run? Fix posture and arm swing with our quick primer: why shoulders hurt when running.

How This Program Works (Streetlight Coach Method)

Intensity Guide (Conversational SEO: “RPE zones for sprint triathlon”)

Easy / Aerobic: RPE 3–4 (you can chat)
Steady: RPE 5–6 (focused, but controlled)
Race-Pace Feel: RPE 7–8 (firm, sustainable)
Strides / Pops: 15–30s fast with full recovery

Swimming sighting, bike cadence ≥90 rpm, and a relaxed mid-foot run stride are our keystones. Odd mouth sensations during hard runs? Here’s a science-lite explainer on why teeth can ache when running.

Key Terms

Brick: bike → run back-to-back. Negative Split: second half faster. Micro-transitions: actions you can perform while moving (e.g., goggles off while jogging to rack). For a fast bag setup, read the transition bag guide.

Chafe control is speed control: apply anti-chafe to inner thighs/underarms pre-swim; re-apply in T2 on humid days. We’ve documented the why in anti-chafe science in 90 seconds.

Your 4-Week Sprint Triathlon Training Program

Weekly Grid (Finish Calm)

Week	Swim	Bike	Run	Brick	Strength/Mobility	Notes
1 — Technique	8×50 drills (catch-up, scull, sight 6–8); 800–1,000 m total	45′ steady @ 90+ rpm	25′ easy + 4×20″ strides	30′ bike steady → 10′ easy jog	20′ hips/core/ankles	Wetsuit on/off practice; sighting in shallow water
2 — Endurance + Pops	3×(200 steady + 4×50 build)	2×10′ strong-steady (RPE 6–7) / 5′ easy	30′: easy → steady last 10′	40′ bike steady → 15′ steady run	20′ single-leg + calves	Dew point >65°F? Shorten intervals 10–15%
3 — Specificity	1,000 m continuous + 4×25 fast	3×8′ target race effort	40′: 10′ easy → 20′ steady → 5′ race feel	50′ bike steady → 20′ run (last 5′ strong)	20′ mobility + glutes	Course recon; mounts/dismounts
4 — Taper	600–800 m with 6×50 race feel	30–40′ with 4×60″ race effort	20–25′ with 4×20″ strides	Optional 20′ bike → 8′ jog mid-week	Light band work	Practice race-morning timeline

Weekly Grid (Chase a PR)

Week	Swim	Bike	Run	Brick	Strength/Mobility	Notes
1 — Technique+	6×75 drill-into-swim + 4×25 fast (1,100 m)	50′ steady; 3×4′ cadence ≥95 rpm	30′ easy + 6×20″ strides	35′ bike steady → 12′ jog	25′ hips/core/ankles	Practice T1 layout; elastic laces
2 — Sweet Spot	4×250 steady + 6×50 build	3×8′ RPE 7 / 4′ easy	35′: 10′ easy → 20′ steady → 5′ race feel	45′ bike steady → 18′ run (last 4′ strong)	Single-leg RDLs + calves	Open-water entries/exits + drafting
3 — Race Specific	1,200 m continuous with buoy turns + 6×25 fast	2×12′ race effort + 10′ steady	42′: 12′ easy → 20′ steady → 6′ race	60′ bike @ steady → 22′ run negative split	Glutes + mobility	Mount/dismount line rehearsal
4 — Taper Sharpen	800–1,000 m: 8×50 race feel	35′ with 5×60″ @ race effort	22′ with 5×20″ strides	Optional 15′ spin → 6′ jog	Light band work	Race-pace cadence check

Prefer dirt over pavement one day a week? Here’s a confidence-building crossover plan: 25K trail run training plan.

Fueling, Hydration & Recovery (Field-Tested, Zero Fluff)

Before

Carb-forward dinner; familiar breakfast 2–3 h pre-start. If it’s steamy, sip electrolytes earlier. Build your setup with our curated hydration and electrolyte selections.

During

Typical sprint: drink to thirst; consider 20–40 g carbs on the bike if you’ll race >60′ or in heat. Practice in weeks 2–3.

After

20–30 g protein + carbs within 60 minutes; legs up; short walk later. If friction reared its head, study “what chafe looks like” so you can stop it earlier next time: visual guide to chafing.

Skin Protection = Time Insurance

Friction costs seconds every stride. For a deeper dive into formulations and use-cases, compare anti-chafe running cream guides and the anti-chafe gel guide. Tri-specific? Start here: chafe gel explained for triathletes.

Add AfterBurn Minis to Your Transition Bag

Transitions = Free Speed

Micro-transitions—those small, on-the-move actions—save more time than an extra interval. Rehearse T1 and T2 like they’re events.

T1: Swim → Bike

Goggles and cap off while jogging to rack
Helmet on first; shoes strategy pre-decided (clipped in vs on feet)
Quick swipe of anti-chafe for underarms/thighs if wetsuit rubbed

Use a packing framework from the transition bag checklist.

T2: Bike → Run

Feet out before dismount line, jog the bike by the saddle
Slip on shoes (elastic laces), race belt, cap
Re-apply anti-chafe if humid or you felt hotspots building

Want a lean, pro-style kit? Study the triathlon bag guide.

Gear mindset for race-day calm is half the battle. This blueprint nails it: gear & mindset for 2025 racers.

Indoor Alternatives (No Weather Excuses)

Pool → Drills

Swap open water with sighting drill sets and buoy turns at lane rope. If you crave deep technique content, see the science of stick-based skin protection—it applies to swim rub points too.

Trainer & Treadmill

Use ERG for sweet-spot blocks; treadmill strides at the end of easy runs. If you’re navigating niggles, scan our pro tactics for staying race-ready with a minor setback: can you run with a broken toe?

Packing Checklists & Skin Protection (Simple Wins Races)

Practice your layout the same way every time. When in doubt, keep it boring and bulletproof.

Where & When to Apply Anti-Chafe

Pre-swim: inner thighs, underarms, chest line, neck if wetsuit
T2: re-apply for humid races and longer run legs

Browse formulations and use-cases in our anti-chafing collection, then take a 90-second crash course: crush friction guide.

Shop AfterBurn (Full Size)

Curious how balms stack up? This comparison is for you: science-backed anti-chafe balm.

Want a sample on us? Claim your free anti-chafing stick offer while it’s live.

Race-Morning Timeline (Do This, Then This)

T-24 Hours

Packet pickup, rack height set, mount/dismount lines scouted
Check forecast, finalize gear & labeling

T-90 to T-60 Minutes

Arrive, rack bike, lay out T1/T2 exactly as practiced
Light jog + dynamic mobility; visualize first 3 minutes of swim

T-45 to T-20 Minutes

Wetsuit on (if legal), sip fluid, 3–4 short swim pickups
Last restroom window

T-10 Minutes

Breathing drill: 4× deep nasal in / slow mouth out
Find feet to draft; rehearse the first buoy line in your head

Learn to pack like a minimalist pro with our transition bag blueprint.

One-Click Reads to Level Up

Comprehensive friction playbook: anti-chafe stick for running—Streetlight advantage
Transition bag brains: pack faster, race smarter

4-Week Sprint Triathlon Training Program: Coach-Built Plan, Bricks, Taper & Race-Week Checklists