How long does it take for sperm to penetrate an egg? Hours after introduction of sperm? Days? Does abstaining from working out help keep it up there?

Sperm transit time. Studies in humans are difficult, but it is estimated that only 1 sperm for every 14 million ejaculated into the woman's vagina will reach the fallopian tube within one hour of ejaculation. Sperm can stay alive inside a fertile woman for many days. It is suggested that couples trying to conceive have intercourse every other day at the fertile time. No good studies on egg penetration time.
Sperm & egg. It takes the winning sperm anywhere from 30 minutes to 3 days to reach an egg. The egg has 24 hours after the sperm reaches it to be fertilized or it dies. There is no need to abstain from working out; it has no impact on sperm motility, but it does have other health benefits, so keep on working out.