Sprint-Distance Triathlon Training Plan


  • 7 week, 6 day/week Training Plan Specifically Designed to prepare athletes to complete a Sprint Distance Triathlon
  • To begin this program, you must be able to swim 750m, bike 20k and run 5K.
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.



This 7-Week, 6-day/week training program is sport-specifically designed to prepare athletes to complete a Sprint-Distance Triathlon. This plan is designed to be completed the 7 weeks directly before your Race. Week 7 in the plan is an unload/taper week so the plan can be completed directly before your event, which the plan has scheduled as the Saturday of Week 7. 

This training program has 4 general objectives:

  • (1) Build volume so you can complete and recover from a Sprint-Distance Triathlon.
  • (2) Increase swim, bike and run aerobic base
  • (3) Increase swim speed in the water, and bike and run speed over ground
  • (3) Increase overall durability through total body and focused chassis integrity (functional core) strength training.

This training plan deploys multiple individual swim, bike and run assessments (flat road) and uses assessment performance for follow-on threshold interval training. As well, this training plan deploys a “mini” triathlon or full Sprint Triathlon on Saturdays to prepare you for the actual event.

While this plan includes strength and core training, Its focus is on swim/bike/run speed and endurance.

To begin this program, you must be able to swim 750m, bike 20k and run 5K.

This is Version 1 of this plan, built June 2020.


Strength / Chassis Integrity
This training plan includes total body (lower/upper) and chassis integrity (functional core) strength programming to address strength imbalances, add work for non-biking days, and increase overall durability.


  • Mon: 750m Swim Assessment or Swim Intervals plus an easy Run (30-40 minutes)
  • Tue: 20K Bike Assessment or Bike Intervals
  • Wed: 5K Run Assessment or Run Intervals plus an easy Swim (30-40 minutes)
  • Thu: Gym-Based Strength & Chassis Integrity or Bodyweight Strength (for no gym access)
  • Fri: Total Rest
  • Sat: “Mini” or Sprint Triathlon
  • Sun: Easy Bike plus Easy Run


What is the Required Equipment?

  • – Stop Watch with repeating countdown timer (smartphone will work)
  • – Fully equipped weight room with a squat rack, bench, barbell, plates, dumbbells and/or kettlebells
  • – Sandbag – 40# for women, 60# for men
  • – Foam Roller
  • – Bike and Swimming Pool

How fit do you need to be able to begin this plan?
To begin this program, you must be able to swim 750m, bike 20k and run 5K.

How Long do the Sessions Last?
1-2 hours. Longest days will be the Saturday triathlon and Sunday easy bike ride and run. Thursday Gym-based sessions are designed to last 50-60 minutes.

What if I miss a day?
If you miss a day, skip that session and move on to keep on the programming schedule. The programming is progressive – it builds upon itself. Don’t skip ahead.

What does 25/35# Dumbbell Crawl mean? What about 3/5x Chin Ups.
25/35# Dumbbell Crawl = women use 25#, men use 35#
3/6x Chin Ups = Women do 3x, Men do 6x.

Where do I find unfamiliar exercises?
See our Exercise Library HERE.

What about nutrition?
See our Nutritional Guidelines HERE.

Email rob@mtntactical.com


Before beginning any exercise program, consult with your physician to ensure that you are in proper health.  Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death.  This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner.  If you are unable to assume these risks then you should not engage in this training program.  No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk.  Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.

Required Equipment

What is the Required Equipment?

  • - Stop Watch with repeating countdown timer (smartphone will work)

  • - Fully equipped weight room with a squat rack, bench, barbell, plates, dumbbells and/or kettlebells

  • - Sandbag - 40# for women, 60# for men

  • - Foam Roller

  • - Bike and Swimming Pool

Sample Training



Obj: Swim Assessment

Warm Up:

  • Swim 100m, Easy Pace


(1) Swim 750m for time.




Obj: Bike Assessment

Warm Up:

  • 10 Minute Bike at an easy pace


(1) Bike 20K for Time




Obj: Run Assessment

Warm Up:

4 Rounds


(1) Run 5K for Time




Obj: Strength, Chassis Integrity

Warm Up:

3 Rounds


(1) 5 Rounds

(3) 2 Rounds


THURSDAY SESSION 4 - Bodyweight Option

Obj: Bodyweight Strength, Chassis Integrity


(1) 8 Rounds

(2) 5 Rounds - Grind

Grind = work steadily, not frantically through Part (1)'s circuit for 5 Rounds

(3) 2 Rounds


Choose just one of the above sessions - don't do both. The Bodyweight strength option is offered if gym access is limited.






Obj: Mini Triathlon


(1) Swim 500m, then immediately ....

(2) Bike 15K, then immediately ...

(3) Run 3K



Treat today as a race event and go at a threshold pace (fastest possible) through this mini-triathlon.

Plan ahead and minimize transitions between legs as much as possible.



Obj: Bike, Run Endurance


(1) Bike 60 minutes, Easy pace.

Easy = you can speak in full sentences while moving

(2) Run 30 minutes, Easy Pace


If possible, proceed directly from the bike to the run. However, if necessary it's okay to treat today's session as a two-a-day - Bike in the AM, Run in the PM.

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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.


2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.


3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.


4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.


6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.


7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.


8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.


9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Email: rob@mtntactical.com


Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com


I am currently still active w/both State and Fed military work (SAR/Tech Rescue) and as a former active duty Marine, triathlon is just a hobby for me and never really feels like an intense enough workout so I never really pushed it to the limits since my regular workload and mandatory training is higher risk and stressful. I enjoyed the progression of your program and it is exactly how i usually train for races, even ultra distance (140.6 ironman races). I am a true believer in "less is more" and maintaining my conditioning makes race day much easier than trying to crunch hours and hours of cardio, risking overuse injuries (so common in the multi-sport endurance world). I would not change a thing w/your sprint training program. It's spot on what the general public needs to be successful in multi-sport. Thank you for the opportunity to participate in your program.
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