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Triathlon: Strength & Foundation | Beginner | 8 Week


Mark Saroni

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8 Weeks

Plan Specs

triathlon half ironman beginner multi day power based pace based strength base period

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Plan Description

Winning is a Mindset Not a Spot on the Podium

Our training plans are designed & built with one thing in mind, the success of our athletes. Start your journey to high performance today.

Wondering if this plan is right for you?

CONTACT us & we'll help you make the right decision       

Plan Overview

  • For beginner triathletes who want to build a solid base of strength & fitness during the offseason OR before purchasing a race specific training plan
  • The athlete should be able to handle 5-8 hours of training per week
  • Emphasis on strength training, mobility, & force generation

Required Equipment

  • Bike power meter
  • GPS smart watch
  • HR monitor
  • Swim paddles, pull buoy, & fins
  • Access to basic strength & mobility equipment (stretch cords, free weights)



  • Unlimited athlete-initiated email support
  • Detailed workout instructions
  • Mental coaching & education
  • Strength & mobility
  • Nutritional guidelines

Premium Add-On 

  • Personal coach assigned to YOU
  • Coach-initiated monthly review
  • Athlete-initiated schedule changes (2x/month)
  • Free 15 min pre-race phone consultation
  • CONTACT us to add this option
  • $8/wk or less!

Other Options 

"The program gets five stars from me. At the end of the day, what matters is performance: Did I improve? Am I faster? Am I stronger? Do I feel better? The answer to these questions is a resounding yes."

-Pablo Bueno: IM Texas Finisher

"Coach Mark is exceptional! Because of his coaching, I am able to compete again in a sport I love. I greatly appreciate & value his professionalism, dedication, & expertise."

-Kathleen O'Shea: Track & Field Athlete

Additional Information


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:08 hrs 0:50 hrs
2:36 hrs 2:15 hrs
1:33 hrs 1:00 hrs
0:10 hrs 0:10 hrs
1:32 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
1:08 hrs 0:50 hrs
2:36 hrs 2:15 hrs
1:33 hrs 1:00 hrs
0:10 hrs 0:10 hrs
1:32 hrs 1:00 hrs

Training Load By Week

Mark Saroni: MS Kinesiology, USA Triathlon, Cycling, & Swimming Certified Coach

Paragon Training

"Winning is a mindset, not a spot on the podium."
Mark's unique coaching style and knowledge of the sport is built on 15+ years of coaching & racing. He believes that a high-performance mindset is attainable for ANY athlete of ANY ability level.
He offers one-on-one coaching, training plans, & other services to help the everyday athlete achieve high performance.
If you count sport as an integral part of your life, then join Paragon Training & let us assist you in your quest to #SUFFERFASTER

Sample Day 1

Pull buoy- ankles/knees/thigh

WU: 200 swim of your choice

6x25 fast kick w/ board and fins on :20 RI

MS: See video for where to place buoy.

3x through the set below
2x25 w/ buoy at ankles on :10 RI
2x25 buoy at knees on :10 RI
2x25 buoy at thighs on :10 RI
4x25 swim w/ perfect form using hips to rotate on :10 RI
Rest 2:00 between rounds

CD: 100 easy swim

Sample Day 1

Foundation Work and Foam Rolling

Follow this routine:
Doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). 
This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for.
Do some foam rolling and stretching after the foundation routine.

Sample Day 2

Z7 - Skill Development and Drill Routine

WU: jog 10min to a park or grassy field

MS: 1 round of 40 yards of each of the drills below
#1 forward arm circles w/ skip
#2 backward arm circles w/ skip
#3 skipping sideways
#4 The Ninja
#5 A skip
#6 B skip
#7 high knees
#8 butt kicks
#9 A skip/high knee
#10 Fast leg butt kick
#11 Fast leg B skip
#12 karaoke
#13 side shuffle
#14 cross over step
Stay relaxed and don't worry if you forget how to do a drill.

4x 100m faster efforts on track straightaway at Z3/Z4 pace. Recovery is walk back to the start.

CD: 10min jog back

Sample Day 2

Hip Mobility/Stretching

Spend 10min doing these hip exercises.

Sample Day 3

Z1 - Easy Spin

Real Easy

Sample Day 4

Active stretch + ez jog

Complete 10min of active stretching then ez jog for prescribed time

Sample Day 4

Ancillary strength session

-done after primary endurance session of the day.
-assumed already some temperature in the tissue.

-light implement power.
--Halo slam:

--Then some simple strength focused on filling OTHER buckets :
--SLDL :
--Push ups or variation (dumbbells bench press?)
--some posterior chain lower body move : Barbell DL, trap bar DL, weighted hip bridge, Single leg deadlift? You choose.
--TRX Rows
--Pull ups or assisted pull ups
--Cable chop or lift :
--Kettlebell Suitcase carry

**1-3 SETS and 4-6 reps PER movement

Stretch, fluids and calories. Done.

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