16-Week Beginner Standard Distance Triathlon Training Plan

16 Weeks to Conquer Your First Standard Distance Triathlon with Ease and Expert Guidance.
This beginner-friendly plan is your gateway to building strength, endurance, and race-day readiness while enjoying the journey to your first finish line.

Achieve Your Goals

• Conquer Your Triathlon: Swim efficiently, bike strong, and run with confidence to cross the finish line with pride.


• Build Stamina: Improve your endurance and aerobic fitness to handle the distance comfortably.


• Prepare with Purpose: Enter race day feeling prepared, confident, and ready to stand out.

Targets of the Plan

• Develop Endurance: Build the fitness necessary to sustain effort across all three disciplines.


• Improve Race Pacing: Sessions designed to help you pace correctly for an efficient and strong finish.


• Enhance Technique: Focus on refining skills in swimming, cycling, and running for better efficiency.


• Build Confidence & Strategy: Race simulations to mentally and physically prepare you for race day.

Structured Progression

• Block 1: Builds baseline fitness and establishes a solid foundation with initial testing.


• Block 2: Develops race pace across all disciplines, focusing on consistent effort and speed.


• Block 3: Refines race pacing with specific sessions, including bricks and simulations.


• Block 4: Tapers and peaks, reducing training volume to ensure optimal race-day readiness.

Who Is This Plan For?

• First-Time Triathletes: Those ready to tackle their first Standard distance triathlon with guidance and support.


• Goal-Oriented Beginners: Athletes looking for a clear, structured approach to complete the race with confidence.


• Motivated Learners: Triathletes eager to build a solid foundation, develop new skills, and enjoy the journey.


• Mid-Pack Swimmers: Those expecting to exit the swim in the middle third of the pack with swim sessions written by a highly experienced, professional swim coach.

Before Starting You Should Be Able To:

• Swim consistently between 1:50 and 2:30 per 100 meters.


• Cycle for 1 hour.


• Run for 40 minutes.

What You Get

• 16 weeks of detailed training, designed for efficiency and impact.


• 5–6 sessions per week, including endurance, speed, and race-specific workouts broken into:


• 2 Swim Sessions: Fine-tune technique and build speed endurance.


• 2 Bike Sessions: Build strength and endurance for a strong bike leg.


• 2 Run Sessions: Build stamina to ensure you finish the race strong.


• 2 Rest Days: Crucial for recovery and recharging, helping you stay fresh and ready.

Take the Leap

This plan isn’t just about finishing the race; it’s about building confidence, learning the fundamentals, and unlocking your potential as a triathlete.

Every session is designed to help you grow, and every step takes you closer to achieving your dream.
Let’s make your triathlon experience unforgettable.
Start today and take your first step towards success!