View the schedule!


July 21, 2024

Registration is now OPEN for both the Summer Triathlon
and Kid’s TRIATHLON!!
Register Here

HFFA Multi-Sport Training


Looking for a group to train with and an opportunity for swim advancement? TRI swim classes are geared towards improving technique, pacing and overall fitness level. Classes include proper warm up, drills to fine-tune technique, and sets to improve cardiovascular & muscular strength.


Looking for an opportunity to enhance your swim technique? Individual swim lessons provide a full analysis of your freestyle swim stroke. Lessons include specific drills to fine-tune technique and appropriate swim sets to improve pacing, power & speed.


Looking for an opportunity to improve bike fitness? Cycle classes help athletes strengthen both muscular stamina and cardiovascular endurance in a fun, motivating environment.


Eager to achieve faster run times? Individual sessions include run gait analysis to improve run form, knowledge of run cadence and accurate speed for various distances, Sessions help athletes improve run efficiency and a higher level of cardiovascular health in a focused, motivating environment.


Eager to work on your entire physique to become super fit? TRI personal strength training sessions are designed to improve muscular strength & endurance while working on posture, balance, range of motion, flexibility & a bit of cardiovascular conditioning.


Wanting to jump into the world of multi-sport training? Youth TRI training is open to ages 10-14 eager to learn proper swim technique, cycling efficiency & run biomechanics. Training includes athletic conditioning, swim, bike & run. Topics will include: goal setting and many helpful strategies to improve overall performance.



All triathlon program members will have access to specialized training sessions on select Sundays throughout the year. Activities will include swim, bike, run, transitions, and athletic conditioning. Seminars will include sports nutrition, sports psychology, and race day preparation.

HFFA TRI Swim & Multi-Sport Director

Sarah Hart

Sarah Hart has excelled as a world class athlete throughout her life. Sarah began swimming competitively at the age of 6. At the 1989 US Olympic Festival she became the first female athlete to win 6 medals (2 Gold, 3 Silver, and 1 Bronze). In the 1990s, she became a US National Champion, American record holder and ranked Top 16 in the World in sprint freestyle events. Other honors include NCAA All American and USA National Team Member for 6 years.

After an extensive back surgery due to a physical deformity (scoliosis), Sarah and her husband welcomed their two beautiful daughters into the world. As a young mom, Sarah started running in the Run for Your Life Grand Prix Series and in 2006 competed in the Elite Division of the NC Triathlon Series. That same year, Sarah finished 3rd in the Thunder Road Marathon in Charlotte, qualified for the Boston Marathon and earned the Bon Excellence Award for overcoming adversity and living a healthy, active lifestyle. She has competed in all distances of triathlon, including the Ironman distance and is a 10X USA Triathlon National Championship Qualifier and 5X World Championship Triathlon Qualifier, including her most recent qualification at Ironman 70.3 Augusta in September 2023. In 2023, Sarah earned a podium finish in all three Ironman 70.3 events and has earned USAT All-American status.

Sarah graduated with a BA in Psychology and Certificate in Business Administration from UNC Chapel Hill. She resides in Charlotte, NC with her husband Greg. They have two daughters, Marissa and Morgan, who are both HS All-American and Scholar All-American athletes, having played Division I soccer at Princeton University and the University of Georgia.

Throughout her amazing journey over the past few decades, she has developed programs which focus on creating a healthy balance in our everyday lives. Sarah knows what it takes to overcome obstacles and is passionate about sharing her expertise with clients. Sarah is on a mission to provide the highest quality, customized personal training to all athletes. 


BA in Psychology, The University of North Carolina at Chapel Hill
UNC Business Essentials Certification, Carolina Business Institute

ITCA Certified Triathlon Coach
NESTA Personal Fitness Trainer
Biomechanics Specialist
Core Conditioning Specialist
Sports Injury Specialist
Lifestyle & Weight Management Specialist
Metabolic Conditioning Coach
Health Promotion & Corporate Wellness
EZ8 Running Coach
Online Personal Trainer
Fitness Nutrition Coach
CPR/AED, First Aid

USA Swimming National Team Member 1989-1995
USA National Champion 50 Meter Freestyle 1991
World University Games Gold & Bronze Medalist 1993
FINA World Championships Bronze Medalist 1993
American Record Holder 1993
NCAA All-American 1990-1993
UNC Most Dedicated & Most Valuable Swimmer
Bon Excellence Award Charlotte Marathon 3rd place 2006
Boston Marathon Finisher 2010-2011
Ironman Finisher 2013
10X USA Triathlon National Championship Qualifier
5X IM 70.3 World Championship Qualifier
6X IM 70.3 Podium Finisher: 2013-2023
2023 USAT All-American
2024 Ironman All World Athlete

Client Testimonials

Coach Sarah has not only taught me to swim 1.2 miles efficiently, to bike 58 miles (Ironman 70.3 North Carolina) with proper nutrition, and to run 13.1 miles without stopping. She has taught me persistence, and to be kind to myself, and that my journey is MY journey and that showing up is what gets us across the finish line. She has also shown me and countless others what friendship and coaching with compassion means. I’ve been inspired to be a better athlete and mother while she guides me through this journey. – Sarah Demarest 

I never would’ve thought when I started this journey in 2019 that I would have completed 9 Ironman 70.3s and become a 2x World Championship Qualifier. This has been such a rewarding ride – I love the journey as much as if not more the destination – whatever that might be. My success is not solely my own – thankful for Coach Sarah believing in me, challenging me, and inspiring me to continue to pursue my maximum capabilities. They say that a coach is one of the greatest types of teachers we will ever have – Coach Sarah is far more that that because she is also a friend. – Lisa Bishop

In barely a month, Coach Sarah was able to give me not just the skills but the confidence to complete the ocean swim in Ironman 70.3 Hawaii. It was quite an experience! On top of that, she has been able to create a great triathlon community. I even got a few friends to compete in their first triathlons thanks to the HFFA summer event organized by Sarah. Thankful for everything she has done and the impact she has on our lives. Can’t wait to keep improving! – Thibaut Taquet

One of the largest goals when I moved to North Carolina was to re-commit to competition and exercise. After going to HFFA for several weeks I wanted to challenge myself more than I had ever done before and decided to do that through swimming. I could not swim from one end of the pool and back without stopping. I figured Coach Sarah would be some nice person that volunteered her time for 40+ ex-athletes like me and help them at least be able tread water a little longer. Little did I know I would meet such an amazing instructor and be a part of a network of superior athletes. She has not only helped me achieve my goal of swimming, but she has made me fall in love with the process of continuous self-improvement. 

– Byron Thompson

Interested in a special class designed for you?

Interested in joining our TRI Swim Classes or in private swim lessons to work on technique and pacing for multi-sport or open water swim?

Contact Sarah Hart, HFFA Triathlon & Multi-Sport Director