This triathlon training program is very specifically designed for a sprint tri at the end of the Summer. FRCF usually has about 30-40 athletes compete each year. This is a 3-month program.

There are several assumptions being made about the athletes doing this training program.

  1.  You are doing the regularly programmed FRCF CrossFit workouts at least 3 days a week during this 12 week training program.
  2. You can swim and not drown in open water.  (If this is not the case, you need to contact me and we will figure out a way to make this a reality.)
  3. You can ride a bike and not fall off.  (If this is not the case……. I got nothing.)

The reality is that ANY FRCF athlete that can do the three above listed items is perfectly capable of completing any sprint triathlon. But, doing this triathlon training program will make you either more comfortable during the race and/or faster during the race.

I will be posting two biking workouts and two swimming workouts per week. I will not be posting specific running workouts. Do the supplemental running workouts that are posted on a daily basis in the main FRCF programming. Between the supplemental running workouts and the running that you do in the main FRCF programming, you will do great.

As for how much of this you should be doing per week, that is highly variable. If you ride your bike 15 miles to work 4 days a week, you probably don’t need to do the bike workouts at all. If you are a naturally fast 5k runner, you don’t need to add anything to your running training. You will be faster than the vast majority of us anyway. If you swam in college, you are going to beat everyone out of the water. So concentrate your energy elsewhere.

The fastest Iron Man swim time I ever did was done on 4 open water swims that summer.  I did no other swim training that year and still went well under an hour. I was doing 3 CrossFit workouts per week and my shoulders were super strong and had a ton of endurance. But I swam competitively for 14 years in my youth. My point is that everyone has a different background coming into triathlon, so the percentage of your training time and energy that is divided up between the three disciplines needs to be different.

If you have any questions about this program, or are doing another triathlon of any distance and would like to have a personalized triathlon training program, please contact

In addition, if you are NOT a FRCF athlete, but would like help with triathlon training or programming, please contact Skip as well.  If you are not a CrossFit athlete, your program will look substantially different than this.