12-Week Couch 2 Sprint Triathlon

12-Week Couch 2 Sprint Triathlon

Pink Power Tri:
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This 12-week group training program is designed for beginner to intermediate triathletes who want to complete a Sprint distance triathlon. There are 6 group workouts per week that build a strong, capable foundation in all four disciplines — swim, bike, run, and transition. Each workout has a specific purpose: technique, skill, aerobic or speed development, etc.

If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, this can be discussed with coach Kim and she will adjust your sessions to enhance your preparation for your specific goal.

THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.

For the run and bike portions, being injury-free is necessary.

EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, there is no need to go all-out. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one.

*USATriathlon membership valid through at least September 31, 2018 is required. USAT 12-month adult membership is $50.

TRAINING BASICS: Most of the mandatory weekday workouts are in the hour range. The weekend workouts range from 60 minutes to about 90 minutes. You will practice running after riding (BRICK workout) at least twice a week (and riding after swimming at least once), so you’ll be very familiar with transitions, both logistically and physically. But we'll also have specific transition practice.


  • A much more detailed schedule will be emailed to you weekly.
  • One day weekly is a total rest day.
  • There will be an "Epic Weekend" workout of all four disciplines to prepare you for race situations and transitions.
  • Includes your coach on race weekend/race day.
  • Includes SHE TRIBE Personalized Membership for the duration of your training program.
  • Includes a pretty cool shwag bag of awesome.


  • May 20 - August 12 :: Pink Power Triathlon (Women only event), Richmond VA
  • June 24 - September 16 :: Outerbanks Triathlon — Sprint, Manteo NC