How many times a week do I swim, bike and run? For most of his first-time triathletes, Riccitello recommends 1–2 swims per week, 1–2 rides per week and 3–5 runs per week. “These are general recommendations that would change depending on individual circumstances,” he notes. For example, if you don’t know how to swim or are uncomfortable in the water, you should spend more time per week in the pool under the guidance of a good swim instructor or coach. Riccitello says the above guidelines assume a hectic work and family schedule and that it’s simply easier to fit in a few more runs than it is to find the time to swim and ride. “Considering the goal is to finish a sprint triathlon, you’ll get more bang for your buck by running more often, relative to riding and swimming,” he says.