Conquer your first full-distance triathlon — or return to Tenby stronger than ever — with this 40-week, beginner-friendly plan designed to get you to the finish line smiling, confident, and in control.

Quick Word From Jen...

Plan Overview Duration: 40 Weeks Level: Beginner → Confident Finisher Event: Full Distance (Tenby 2026) Goal: Finish strong, calm & proud Min Week: ~4:00 hours Max Week: 16:40 hours Focus: Endurance | Confidence | Race-Day Control Weekly Sessions: 8–9 structured workouts

LEVEL: BEGINNER

Perfect for first-time full-distance athletes or anyone returning to long-course racing after a break. You’ll build gradually across 40 weeks, starting with achievable 4-hour weeks and progressing safely to a peak week of 16 hours 40 minutes. Every phase focuses on sustainable fitness, confident pacing and realistic recovery — the key to enjoying your race rather than just surviving it.

The plan uses a clear 3:1 structure (three build weeks, one recovery week) to balance training and life. Each session includes precise RPE, HR and power guidelines, with clear purpose — whether that’s building endurance, improving technique or simulating race effort.

Training With Power ⚡ Zwift Compatible

All bike sessions are power-based and fully compatible with Zwift, Rouvy, TrainerRoad and Garmin. Indoor or outdoor, you’ll follow structured workouts that target the right training zones for progressive gains. The weekend ride also includes a heart-rate version for those training outside without a power meter.

Max Week

Your biggest training week reaches 16 hours 40 minutes — long enough to build Tenby-ready durability but with built-in recovery days and reduced-intensity sessions to prevent overload. Expect your longest ride to be around 6 hours, your longest run about 2 hours, and swim volumes up to 3600m. Everything builds gradually, so you arrive fit, not fatigued.

Train Smarter 🚴 Not Harder

This plan syncs automatically with Garmin, Zwift, Suunto and TrainingPeaks compatible devices. Your workouts, metrics and progress are all in one place, making it easy to stay consistent and see results. You’ll train efficiently — not endlessly — using data to guide effort and recovery.

🏆 Stay Ahead with TriBeyond

When you join TriBeyond, you’re not just downloading a plan - you’re joining a supportive community. You’ll receive training tips, race prep advice, and access to exclusive content and future plan updates for free. It’s a space for everyday athletes to learn, connect and thrive with expert support throughout their journey.

Lifetime Access + Free Updates

This plan comes with lifetime access in TrainingPeaks and a 30-day money-back guarantee. Reuse it year after year — perfect for building toward your next 140.6. All updates are included at no extra cost, so your training stays current, effective and adaptable to you.