This 12-week training plan includes 6 sessions per week and 2 strength sessions per week (8 sessions in total per week).

It involves 7 to 9 hours of training per week and 1 rest day per week.

Running sessions vary from 40 min to 1 hour 30 min.

Swimming sessions vary from 2 km to 2.5 km.

Cycling sessions vary from 1 hour for interval sessions to 3 hour endurance rides.

Interval sessions on the bike are designed for an indoor trainer with power. It is possible to do these sessions outside, but a power meter on your bike will then be required.

Dynamic running and swimming warm-up exercises with videos are included to prevent injury and make sure you get the most out of your sessions.

Strength sessions are 60 min and include videos of the exercises. Gym access is required.

Stretching and foam rolling videos are also included to optimise recovery.

This structured training plan uses Heart Rate, Rate of Perceived Exertion (RPE) and Power on the bike.

This plan is designed to build a solid aerobic base in preparation for progressing toward a Half-Distance Triathlon.