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Beginner Triathlon Program


Ted Ramos

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12 Weeks

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Plan Description

This 12 week plan is for the beginner to intermediate athlete planning to do a Sprint triathlon. A triathlete needs a plan that will prepare them for the conditions of the race.

This is the same plan I have used to train my beginner triathlon group training program to successfully complete the Chicago Triathlon race in 2018. This group consisted of many athletes who were first time racers, and beginner and intermediate level triathletes.

The plan starts out with a focus on building a base of fitness through better fundamentals and technique, and progresses to more specific race intensities as the event draws closer.

This plan utilizes zones and perceived exertion to quantify intensity levels for each workout.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:16 hrs 1:00 hrs
Bike x2
1:38 hrs 1:49 hrs
Swim x2
1:58 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:16 hrs 1:00 hrs
1:38 hrs 1:49 hrs
1:58 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

Ted Ramos

Ted Ramos

What the athlete can expect from me is that they are getting an experienced coach with many years experience leading people to their goals.

Each athlete seeks out different qualities in a coach, but my athletes typically seek out structure, accountability, teaching, analysis of data, strategy and emotional support to varying degrees.  

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