Doing my first sprint tri! This 12-week training program will prepare you for the sprint triathlon distance, which consists of a half-mile swim, 12-mile bike, and 3.1-mile run. MONTH 1 MON Off TUES RUN: 20 minutes easy WED BIKE: 30 minutes easy or spin class THURS Off FRI RUN: 20 minutes easy
By: TGB Below is a chart of biking paces for a variety of common triathlon distances. These are direct conversions not predictions. For example, the chart shows that if you were to average 18 mph on the bike leg for an Ironman race you would finish in a time of 6 hour, 13 minutes.