For who
For triathletes training for a super sprint triathlon (typically a 400m swim). Perfect for beginners or short-course athletes building speed, confidence, and race-day skills.
Triathlon & Open Water
Super Sprint Triathlon
Triathlon • Sprint • 400m
Train fast. Swim smart. Crush the swim leg.
17
Workouts
1700
Avg. Metres
31
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining focus
Smart, time-efficient swim workouts that build endurance, control, and open water skills — without overloading your triathlon routine.
What to expect
Targeted swim workouts to boost speed, efficiency, and technique — with sighting, buoy turns, and race-day prep built in.
Equipment you need
You can adjust the equipment to suit your preferences and available gear.
How to get started
Download DuoSwim, start your first workout, and build momentum this week.
Step 1
Download the app
Download DuoSwim and log in to unlock your plan and workout guidance.
Step 2
Choose your plan
Start your recommended plan or choose the one that fits your goal and schedule.
Step 3
Start your workouts
Follow your workouts with clear pacing, intervals, and progress tracking built in.
Step 4
Hit your goal
Stay consistent each week, build momentum, and reach your goal with confidence.
Results you will get
- ✓Build swim speed and short-course confidence
- ✓Improve pacing, technique, and efficiency
- ✓Develop key triathlon skills like sighting and turns
- ✓Taper and test with race-focused challenge sets
Testimonials
- 700 swimmers training with this plan
- • “Dropped 30s off my swim — felt great!” – Tyler
- • “The drills helped my pacing and form.” – Tegan
- • “Perfect prep for my first triathlon.” – Jakub
Distance by intensity zone
Breakdown of distance covered in each heart rate zone per workout.
Z1Z2Z3Z4Z5
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Super Sprint Foundations
25 min · 1400m
Sprint Ignite
25 min · 1400m
Aerobic Pyramid
28 min · 1600m
Challenge Set I
30 min · 1700m
Gear Up & Go
32 min · 1800m
View all workouts
Split & Endure
32 min · 1800m
Descending Pace
35 min · 2000m
Challenge Set II
30 min · 1700m
Sight & Sustain
35 min · 2000m
Fire & Recover
32 min · 1800m
Endurance Boost
35 min · 2000m
Challenge Set III
30 min · 1700m
Cruise & Kick
32 min · 1800m
Sprint Consistency
33 min · 1900m
Kick, Pull & Pace
28 min · 1600m
Race-Ready Prep
28 min · 1600m
Super Sprint Swim
30 min · 1700m
Dryland
We recommend Bodyweight Strength to pair with this plan — building strength and control to support swim speed and efficiency.
Ready to crush your sprint tri swim?
First week free. Cancel anytime.
FAQ: All you need to know about Super Sprint Triathlon
Answers to common questions about this plan, equipment, pacing, and getting started.
For triathletes training for a super sprint triathlon (typically a 400m swim). Perfect for beginners or short-course athletes building speed, confidence, and race-day skills.
Take your swimming to the next level
A clear, structured path that helps you train with confidence and keep progressing week by week.
First week free. Cancel anytime.
Super Sprint Triathlon
Start now