How to start triathlon: the complete beginner's guide

Triathlon is the ultimate endurance sport: swim, bike and run back to back. Starting well makes the difference between falling in love with the sport and quitting after a month.

Why triathlon is good for you (even if you've never raced)

Three disciplines means three different loads on your body. Overuse injuries drop compared to running alone, muscles work in a balanced way and the variety keeps motivation high.

Your first goal: a Sprint

Don't plan an Ironman in your first month. Aim for a Sprint triathlon (750 m swim, 20 km bike, 5 km run): the perfect distance for beginners, reachable in 8-12 weeks and it teaches you everything — transitions included.

Your first 8-week plan

• Weeks 1-2 · Base. 3 technical swims (400-800 m), 2 bike rides (30-45 min in Z2), 2 easy runs (25-35 min).
• Weeks 3-4 · Volume. Add a Sunday long ride (60-90 min) and stretch swims to 1000-1200 m.
• Weeks 5-6 · Quality. Add a bike threshold session (2×15' Z3-Z4) and one progressive run.
• Week 7 · Simulation. A brick (bike + run, 40 min + 15 min) to get the legs used to it.
• Week 8 · Taper and race. Cut volumes by 40%, keep intensity short. Then go race.

The most common beginner mistakes

1. Swimming without technique. A coach or a video check after a few weeks is worth months of random laps.
2. Running too hard. 80% of your running time should be in Z2 — easy, natural breathing.
3. Forgetting recovery. Sleep, nutrition and off days are not optional: they're when you actually improve.

How Lapko helps

Lapko builds the plan on your real data (swims, paces, HR, power), updates it after each workout and tells you what to do today. If you're tired it knows. If you're on form, it uses it.