Sprint triathlons are, for the most part, for beginners (unlike Ironman races). Triathlon training can feel overwhelming, especially if you’re just starting out.

Many beginners make the mistake of viewing training as a chore. But it doesn’t have to be that way! With this running guide, we hope to show you the less scary ways to enter the world of triathlon.

What are Sprint Triathlons?

A sprint triathlon, also known as a short triathlon, is the second shortest of all triathlons. When you line up at the start line, prepare to swim 750 meters, cycle 20 kilometers and run 5 kilometers.

Sprint triathlons have grown in popularity due to their shorter distances and are great for beginners and novice competitors.

Sprint Triathlon Equipment

1) Swimming

Good quality goggles and swimsuit are a must.  (Image via Pexels/Jim de Ramos)
Good quality goggles and swimsuit are a must. (Image via Pexels/Jim de Ramos)

Swimsuit: You can choose from traditional bathing suits or bikinis, but it is essential that you find one that is suitable for working out.

Protective glasses: Glasses are available with lenses or in clear plastic. You won’t need goggles until your swimming technique is advanced enough to protect your eyes, but you will eventually.

elastic hair: If you have long hair, you will need a rubber band to keep it out of your face while swimming.

2) Bike

Cycling equipment is essential to avoid injury.  (Image via Pexels/Dmitry Limonov)
Cycling equipment is essential to avoid injury. (Image via Pexels/Dmitry Limonov)

bicycles There are many types, but the best for beginners are those with more than one piece of equipment.

Helmets are mandatory and can be purchased at any bike shop.

Running shoes are good to use because they absorb the shock of your foot when you (occasionally) hit the ground while cycling. And sunglasses are great too – you’ll need them on dawn or dusk runs!

3) Run

Quality running shoes & sunglasses if you are running at dawn.  (Image via Pexels/Pixabay)
Quality running shoes and sunglasses if you are running at dawn. (Image via Pexels/Pixabay)

Running shoes, a cycling vest or jersey, running shorts and socks, and sunglasses are all essential for a successful triathlon business. One or two bottles of water (750 ml) are also necessary to stay hydrated during the race.

How to train for the Sprint Triathlon

Training for a triathlon can be a bit overwhelming, but it’s not as difficult as you might think. You will need about 12 weeks to prepare, just like you would for a half marathon. Plan to train five days a week, with an equal mix of swimming, running and cycling.

Triathletes tend to be strong, agile and good at multitasking as they use all areas of their body and train in swimming, cycling and running. If you want to become a triathlete, you’ll need to make sure you train equally in every area.

The best way to start is to increase your base physical condition by getting used to being active regularly.

  • Try walking or running for 30 minutes every day, three times a week.
  • Once you feel comfortable with this level of activity, start increasing the length of your workouts each week by 10 minutes until you reach 45 minutes per session.
  • If this number works for you, increase it again by 10-15 minutes until you reach 60-90 minutes spent exercising each day (you can split this into two sessions).

To avoid injury and enjoy your triathlon, start slow and progress gradually. Make sure to cycle on hills as well as on flat roads. But in addition to training, you also have to have fun!

Benefits of the sprint triathlon

Sprint triathlon training offers many benefits:


When you train exclusively in one sport, you can develop strength imbalances. But when you’re preparing for a sprint triathlon, you naturally incorporate cross-training, which results in more full, full-body strength.


If you’re looking to lose weight, triathlon training can help you reach the recommended weekly exercise goals for weight loss. Swimming, biking, and running burn calories and help you get a toned body.


Moderate-intensity exercise on a regular basis increases lifespan and improves heart health.

New challenges

If you’re the type of person who likes a challenge and is looking to get fit while having fun, then consider trying a triathlon.

Here are three tips to help you succeed in triathlon competitions:

1) Do yoga

Yoga is great not only before and after a workout, but also on rest days to tune into your body and stay present.

2) Refuel

Your body probably won’t be used to this level of exercise, so you’ll need to fuel it accordingly. Sports drinks and gels are commonly used by triathletes.

3) Enjoy the process

Triathlons are tough competitions, but they’re also a chance to connect with other athletes and have fun. Instead of worrying about winning or losing, focus on having a good time with the people around you.


Sprint triathlon races are great fun. It’s a great way to get started in the sport and it will keep you motivated and excited as you continue to improve your swimming, cycling and running skills. But there is more than that.

Training for sprint triathlons will turn you into a better overall athlete, mainly because training for sprint triathlons is essentially the ultimate way to train for something else!

Q. Have you participated in a sprint triathlon?

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