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Eight-Week Sprint/ Olympic Tri with Yoga, Strength, and Targeted Workouts

Author

Paul A Warloski

All plans by this Coach

Length

9 Weeks

Plan Description

This program is designed for people who have had some experience with running, cycling, and/or swimming.

It could be used, however, for beginners as long as they follow directions carefully and pay close attention to morning heart rates to monitor for over training.

Each day typically has two workouts. You can do one in the morning and one in the afternoon or back to back. If you have time challenges, do the workouts in order, top first.

I put the swim and gym lifting sessions on the same days, assuming you would swim inside. If you're doing your gym work at home, I included a link to bodyweight strength workouts. If you need more of the bodyweight workouts, let me know!

If you haven't been working out much, this is a fairly big undertaking. It's really important to monitor your fatigue, particularly with morning heart rate. If your morning HR starts to increase, it's time to take a day off. If it stays elevated, take another day off. Don't move the workouts around, just do what's prescribed on the day.

As always, if you have questions, concerns, etc., please contact me at paulw@SimpleEnduranceCoaching.com

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
00:15:00 01:00:00
Run x3
01:06:00 01:00:00
Other x2
00:52:00 00:50:00
Swim x2
01:41:00 01:00:00
Strength x2
01:28:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
00:15:00 01:00:00
Run
01:06:00 01:00:00
Other
00:52:00 00:50:00
Swim
01:41:00 01:00:00
Strength
01:28:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Paul A Warloski

Simple Endurance Coaching

We all have our bucket lists of events we want to do. And we all have our target on goal times for our events.

But how do we hit those marks and still have fun along the way?

My coaching is equal parts cheerleader, trainer, teacher, and guide.

Most of the people I support simply want to improve on yesterday.

Our coaching for cyclists and runners is a unique blend of endurance, strength, and yoga.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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