Your first triathlon: the plan to take the plunge
Three sports, two transitions, one slightly scary registration: triathlon looks complicated from afar. Up close, it's a sport of happy beginners — short formats are accessible within weeks. The real question isn't “can I?” but “how long do I need?”. And that mostly depends on one thing: how at ease you are in the water.
How many weeks? It depends (mostly on swimming)
| Your profile | Recommended format | Preparation time | Sessions / week |
|---|---|---|---|
| Limited endurance, comfortable in the water | Sprint (750 m / 20 km / 5 km) | 12 to 16 weeks | 3 to 4 |
| Regular runner or cyclist, swimming needs work | Sprint, then Olympic | 8 to 10 weeks (sprint) | 4 to 5 |
| Solid endurance base, decent swimming | Olympic (1.5 / 40 / 10 km) | 10 to 12 weeks | 5 to 6 |
The limiting factor of a first triathlon is almost always the swim. Greg adjusts the session mix accordingly: the more comfortable you are in the water, the shorter the build.
💬 The plan is the foundation. Chatting with Greg is the secret weapon.
Three sports = three times the questions. UpGreg's edge: Greg knows your sessions in every discipline and answers at any hour — not a forum, not a FAQ: YOUR coach, with YOUR data.
Excerpt of a typical conversation with Greg in the app
What changes compared to a single sport
- The load is shared: three sports = more possible sessions without joint damage, because swimming and cycling don't pound like running.
- Swimming is about technique, not volume: 2 short well-built sessions beat one long session of mindless laps.
- The bike→run brick is THE specific session: jelly legs in the first 2 km of the run are tamed in training.
Sample week (sprint, 10 weeks, runner profile)
- Monday — technique swim 30-40 min
- Wednesday — bike 45-60 min with pace changes
- Friday — swim 30 min + core
- Sunday — brick: 40-min bike + 15-min run, comfortable effort
First-triathlon mistakes
- Neglecting the swim because “it's the shortest part” — it's where your race-day calm is decided.
- Discovering open water on race day: at least one real-conditions swim before the event, never alone.
- Buying €3,000 of gear: a bike that rolls, goggles that don't leak and a tri-suit are enough to start.
- Sprinting through T1: transitions are rehearsed in training, or they eat your race.
Frequently asked questions
In what order do you do a triathlon?
Always swim, then bike, then run — in that order, no exceptions, split by two transitions (T1 swim→bike, T2 bike→run). That last bike→run switch, the “brick”, is what surprises beginners most: your legs feel heavy for the first few minutes — something you train for.
Sprint or Olympic for a first triathlon?
Sprint in most cases: quick to prepare, easy to digest, and it makes you want more. Starting with an Olympic is for those who already have a real endurance base.
Is a wetsuit mandatory?
It depends on water temperature and race rules. Often allowed and reassuring (it floats you), sometimes forbidden above a certain temperature. Check YOUR race's rules.
I'm a poor swimmer: is that a deal-breaker?
No, but it's THE priority: a few technique sessions (drills, breathing) transform your race more than extra bike kilometers. Breaststroke is allowed in most events.
How many hours a week for a sprint?
3 to 5 hours are enough for a well-prepared first sprint. Less than most people imagine.
« Triathlon is the sport where I see people surprise themselves the most. My job: distributing your sessions according to YOUR weak points — if you swim like an anvil, we swim more and ride less, and vice versa. And I schedule the bike-run brick that saves you from discovering jelly legs in front of the crowd. »
Understanding AI sports coaching →
Greg's other plans
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12, 16 or 24 weeks? Your first-marathon prep time depends on your current level. Greg's plans, level by level, with a sample week and mistakes to avoid.
See the plan →Ironman 70.3: the plan for your level
The Ironman 70.3 distances — a 1.9 km swim, 90 km bike, 21.1 km run — and how many weeks of prep you need by level, with weekly hours to budget. By Greg, AI coach.
See the plan →Hyrox: the plan for your profile
8, 12 or 16 weeks to prepare a Hyrox? Greg's plans by profile (runner, gym-goer, hybrid), with a sample week and the stations to prioritize.
See the plan →Spartan Race: the plan for your format
How many weeks to prepare a Spartan Sprint, Super or Beast? Greg's plans by level, with specific grip, obstacle and elevation work.
See the plan →Cross-training: the format that fits you
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See the plan →