80/20 Triathlon
Sprint Training Plan
Short race, honest effort: the sprint hurts precisely because it's short. Twelve to nineteen weeks depending on level, with the 80/20 balance keeping you fresh enough to train the top-end speed a sprint actually runs on. A clean first triathlon for Level 0; a red-line race plan at Level 3.
- Weekly average
- 5:17
- Workouts / week
- 5–7
12 weeks · 2026 edition
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Do the math
One plan, or all of them
This plan costs $54.95 one-time on TrainingPeaks, and it trains you for one race. Team 80/20 Gold is $16.58/month when paid annually for every plan we make — plus TrainingPeaks Premium and Mind of Matt coaching. Race more than once a year and the membership isn’t a splurge; it’s the cheaper way to train.
Questions
Plan FAQ
How long is the Sprint plan?
The Sprint plan is available in 12- to 19-week versions. It comes in 4 levels, Level 0 through Level 3, so choose the volume tier you can sustain. Pricing starts at $54.95 on TrainingPeaks, or it's included with Team 80/20.
How does 80/20 work across three sports?
The 80/20 intensity balance applies to your combined swim, bike, and run time: about 80 percent of it at low intensity. That discipline matters even more in triathlon than in single-sport training, because three sports give you three chances a day to accidentally train too hard.
Which intensity metrics do the triathlon plans use?
Your choice, per sport. Versions are available combining heart rate, pace, and power — for example run pace with bike power. Pick the combination matching the devices you train with; the session structure is the same in every version.
Which level should I choose?
Levels are weekly-volume tiers, from Level 0 for first-timers to Level 3 for high-volume competitive age-groupers. Choose based on the training load you can realistically sustain alongside work and life — the plan works when you complete it, not when it impresses you on paper.
How is the plan delivered?
Through TrainingPeaks. After purchase you apply the plan to your TrainingPeaks calendar, and every workout appears with its structure and intensity targets. Workouts sync to most watches and head units, and your completed sessions are scored against the plan automatically.
Is this plan included in a Team 80/20 membership?
Yes. Team 80/20 is $16.58/month when paid annually and includes every 80/20 training plan, TrainingPeaks Premium, and Mind of Matt coaching. If you expect to use more than one plan, the membership costs less than buying plans individually.
Athletes on the method
What 80/20 triathletes say
“This year I decided to use an 80/20 plan. For the first time, I felt that my training had structure; each unit was part of a whole and it made sense. I was very satisfied with the results.”
Jose Fraile
Sprint
“I was in that "every workout should be hard" mentality until I trusted the 80/20 plan. My hard workouts were tough, but having fresh legs going into them was key.”
Alicia Phillips
Olympic
“I used 80/20 for all of my raining this year and got my highest age-group finishes at any event in my nine years of racing triathlons.”
Bob Ford
IRONMAN 70.3 or equivalent
Keep looking
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Browse all plans on the training-plan catalog or the triathlon hub.