This training program will get you to a successful sprint triathlon... whether it is your first or if you are experienced and looking to improve. That being said, you should be able to swim at least 100 yards without stopping (and have at least a few 1k swim workouts under your belt) and run a steady 2 miles before starting this program.
Some workouts are measured in distance while others are measured in time, but each day is less than 1.5 hours with the exception of 1 longer day of nearly 2 hours and 1 day off.
You need a bike trainer for this program though it does not need to be a smart trainer.
The workouts are based around effort level, feel, and RPE (rate of perceived exertion).