4 Week Beginner Triathlon Course

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:00

A 4 week beginner triathlon plan. This plan is based around someone that has little to no prior knowledge of triathlons and triathlon training. It is planned through building through the first three weeks and a rest week on the fourth week.

Sample Day 1
0:30:00
38.3TSS
30 Minutes Run/Walk

RPE= Rate of Percieved Exertion
10=As fast as you can run
5 = A gentle jog
1= A walk

Sample Day 2
1:00:00
77.5TSS
1 Minute Efforts to feel

RPE=Rate of Percieved Exertion
1=No Effort Required
5= Gentle Roll
10=As hard as you can go

Sample Day 3
0:20:00
800m
7.2TSS
Swim Week 1

100m Warm Up
4 x 50m (1 min recovery between 50m)
2 x 100m ( 2 min recovery between 100m)
4 x 50m (1 min recovery between 50m)
100m Cool Down

Sample Day 5
0:20:00
800m
7.2TSS
Swim Week 1

100m Warm Up
4 x 50m (1 min recovery between 50m)
2 x 100m ( 2 min recovery between 100m)
4 x 50m (1 min recovery between 50m)
100m Cool Down

Sample Day 6
1:00:00
65TSS
Base Ride with 3 x 10 minute efforts

RPE=Rate of Percieved Exertion
1=No Effort Required
5= Gentle Roll
10=As hard as you can go

Sample Day 7
3.11mi
Base Building Intervals

Starting with shorter intervals over the next few weeks we will aim to increase these from 500m to 1km and build our runs to the 8-10km mark.

Sample Day 10
0:25:00
1000m
9TSS
Swim Week 2

100m Warm Up
4 x 50m (1 min recovery between 50m)
2 x 100m as Hard as you can
2 x 100m ( 2 min recovery between 100m)
4 x 50m (1 min recovery between 50m)
100m Cool Down

Lachlan Ireland
|
Athletes Edge Australia

I believe that all athletes should have access to a coach who put them and their goals first. I love being a full time coach whilst coaching various squads and group fitness classes within the Brisbane area.
I have access to state of the art strength and conditioning facilities in Brisbane for one on one and squad sessions and I look forward to being able to give you the service that all athletes deserve when they are striving for when chasing their goals.