Three Sports.
One Start Line
New to triathlon? Sprint distance is the perfect entry point. Swim 750 meters, bike 20 kilometers, run 5 kilometers. Our coaches guide you through training and race day.
Apply for Coaching →Why Sprint Tri Is Perfect for Beginners
Sprint distance is the sweet spot for first-time triathletes: short enough to feel achievable, long enough to feel like an accomplishment. A 750-meter swim, 20-kilometer bike, and 5-kilometer run takes about 90 minutes total — but those 90 minutes teach you everything about the sport.
The biggest question new triathletes ask is, "Can I really do this?" And the answer is yes — with the right training and coaching. Our coaches help you overcome swim anxiety, dial in your bike position and pacing, nail transitions, and execute a race strategy that gets you to the finish line confident and strong. Most athletes train for 8–12 weeks before their first sprint tri. We get you there.
Our coaches will know you personally. They will watch your data. They will protect you from injury, burnout, and overtraining that is all too common when athletes set big goals and try to follow a PDF document. There are times when the best thing you can do is NOT do the workout — and most athletes left to their own decision-making would push through. No online program is going to encourage rest. Our coaches know that bringing out your best isn't just about following a plan. It's about coaching in the moment.
Want to talk about whether sprint tri coaching is right for your first triathlon? Let's chat about your goals — it's never too early to have a conversation.
750 meters.
20 kilometers.
5 kilometers.
You can do this
Is your first triathlon this year? Our coaches have trained hundreds of beginners through sprint distance and know exactly how to get you ready without overwhelming you or burning you out.
Apply for Coaching →
Shawn Brokemond
Triathlon Coach, Age-Group World-Ranked
Shawn is an age-group world-ranked triathlon coach and former beginner herself. She brings a unique ability to demystify triathlon and build confidence in athletes who are new to the sport. She understands the anxiety of standing on a start line for the first time and knows exactly how to train you to feel prepared, capable, and race-ready.
"I was terrified of the swim. Shawn didn't just train me — she calmed my nerves and made me believe I could do this. She walked me through transition on race day, helped me pace the bike and run, and I crossed the finish line beaming. First sprint tri complete. I'm doing more."— Jamie T., 34 · First Sprint Finisher · Local Sprint 2025
Everything You Need to Know About Sprint Triathlon Coaching
Do I need to know how to swim?
You don't need to swim like an Olympian, but you do need to be comfortable in the water. If you're not, we recommend taking a swim class first or training with our coaches who specialize in getting nervous swimmers race-ready. Most triathlon coaches include swim technique work in your plan, and 8–12 weeks of regular pool time builds the fitness and confidence you'll need.
What bike do I need for sprint tri?
You don't need a fancy tri bike or even a road bike — a mountain bike or hybrid will get you around the course. That said, a road or tri bike will be more efficient over 20 kilometers. Before you spend money, try borrowing a friend's bike or renting one. Your coach helps you figure out what fits your body, your budget, and your racing goals.
How long does a sprint triathlon take?
Most first-time sprint triathletes complete the distance in 90–120 minutes, depending on their fitness and pacing. The swim usually takes 25–35 minutes, the bike 40–60 minutes, and the run 15–25 minutes, plus a few minutes for transitions. Your coach helps you set realistic time goals and builds a plan that gets you there.
Can I do a sprint tri with no experience?
Yes — sprint distance is designed for beginners. With 8–12 weeks of consistent training and good coaching, you can go from couch to race ready. The key is training smart (not just hard) and building confidence across all three sports. Our coaches specialize in getting first-timers to the finish line strong and happy.
Triathlon Coaching at 29029
Sprint tri, Olympic distance, 70.3, full Ironman — our coaches build plans for every distance. Each demands different training, different pacing, and different race strategy. Whether you're picking your first triathlon or training for your biggest goal yet, we approach it the same way: with a coach who knows you, knows your race, and builds a plan that fits how you train and how you live.
Read the Full Triathlon Coaching Guide →Train with Our Coaches
Triathlon coaching starts with a conversation. Tell us about your goal, your current fitness, and your timeline. We'll match you with the right coach and build a plan that gets you to the start line ready to execute.
Not sure which coach is right for you? Take the quiz →