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13 weeks Progression to get in shape


Austin Mitchell

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13 Weeks

Plan Description

Includes High Intensity Interval sessions, nutrition tips, running, elliptical, foam rolling, cycling, videos, articles.... If you do the exercises the results will come.

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Rowing x6
01:36:00 00:15:00
Strength x3
02:10:00 01:00:00
XC-Ski x2
00:07:00 00:45:00
Run x2
01:17:00 01:15:00
Bike x2
01:12:00 01:00:00
Other x1
00:10:00 00:37:00
Walk x1
00:38:00 01:05:00
X-Train x1
00:44:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
01:36:00 00:15:00
02:10:00 01:00:00
00:07:00 00:45:00
01:17:00 01:15:00
01:12:00 01:00:00
00:10:00 00:37:00
00:38:00 01:05:00
00:44:00 01:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Austin Mitchell


With background of exercise science and a niche in Triathlon, many athletes have achieved their goals with him in short sprints and Ironman distance endurence events. With experience as an elite athlete who has won multiple triathlons and who works closely with people on a one-on-one basis daily, he has learned to understand how the body responds and signs to look out for. Applying and explaining training philosophies with combination of science and athlete feedback, quickly transforms athletes.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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