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Beginner Full Distance Triathlon 26-week plan (Bike power, Run Pace)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Mikael Eriksson

All plans by this Coach
No Ratings


26 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

This plan will help you prepare for your first full distance triathlon.

To start this plan, you should be at a level where you are able to train consistently for 6 days per week for a total of 6-7 hours, without it being a massive challenge. This is the plans starting point. You should be able to do swim workouts starting from 2200 m/yds, bike for 2 hours, and run for 1h10min. If you can do these things, you will be able to follow the plan, and it will then gradually build you up to a really good fitness level, so you can complete training weeks you wouldn't have thought possible, and ultimately complete your Full Distance race feeling strong!

The plan is simple and easy-to-follow. You don't need any prior knowledge about structured training endurance sports to be able to follow it.

There is on average 9 hours of training per week, over 6-8 workouts. The lightest week is 7 hours, and the hardest has 14 hours of training.

There are 28 videos included in the plan, one for each week plus two introductory videos, to help you understand the purpose of the plan and the different phases and execute it correctly.

The workouts are prescribed based on power for cycling and pace for running, as well as on perceived effort using cues like "easy", "moderate", "hard" and RPE (Rating of Perceived Exertion) ratings like "4/10" and "7/10".

This plan is also available as versions based on bike heart rate instead of power and based on run power instead of pace to guide intensity. See

Mikael Eriksson is the founder and head coach of Scientific Triathlon, a coaching business that provides world-class individual coaching to athletes of all levels, as well as top-rated training plans that in the fairly short time they've been available, have already been used by over 1000 athletes in all corners of the world. He is also the host of the podcast That Triathlon Show.


Average user rating: 9.3 / 10 (at the moment of writing)

*I gather feedback on all the training plans I create in order to constantly improve them. One of the questions I ask is for the user to rate the plan on a scale from 1/10. The average user rating is calculated from this feedback.


One of the best training plans I´ve ever purchased!

The progression of the plan was very good. I felt a lot stronger after the training and I also liked that the Training Peaks version of the plan has the Structured Workouts feature so they can be easily downloaded to Garmin devices.

I sincerely think that it has been one of the best training plans I´ve ever purchased. Worth every penny!

Victor Campos Vallejo
31, Mexico

Kept me organised and focused!

Your plan kept me very organized and focused through the 12 weeks. It was a good fit for my level. Not too easy, with too short training distances like so many other training plans I looked at, but not so daunting as some of the 12-15 hrs/week plans.

I have another race coming up, so I plan to restart the plan next week to prep for it. I would highly recommend it!

Christina Meyer
47, United States

Made my training much more efficient!

With this training plan, my training changed to be more systematic. Each session has a clear target for what you're trying to achieve - not just "going for a run".

I haven't previously trained using training zones, and this made the training much more efficient. I've improved my run pace nicely (and it was my strongest discipline before) and really improved my cycling.

Finally, having this plan makes it harder to skip workouts, so it helps you stay consistent. If you're considering purchasing it, just go for it! It helps immensely.

Kristian Nikinmaa
33, United Kingdom

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
4:28 hrs 5:00 hrs
Run x3
2:41 hrs 2:15 hrs
Swim x2
1:52 hrs 1:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
4:28 hrs 5:00 hrs
2:41 hrs 2:15 hrs
1:52 hrs 1:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Mikael Eriksson - Founder of Scientific Triathlon, Podcaster at That Triathlon Show

Scientific Triathlon

With all the athletes I coach, I have three goals:

-Improve the athlete's performance
-Increase the motivation and enjoyment the athlete gets from the sport
-Provide 100% personalized feedback, mentoring and support. Essentially, teach my athletes to be able to self-coach, should they so desire.

I have coached complete beginners to finish their first sprint and Olympic triathlons, and helped intermediate/advanced athletes qualify for World Championships and reach age group wins and podiums.

$75.00 - Buy Now