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4 week 30min/day Triathlon Training Plan (Running Pace and Cycling Power)

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4 week 30min/day Triathlon Training Plan (Running Pace and Cycling Power)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Raymond Boardman

All plans by this Coach

Length

4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

“Training for excellence, with excellent training.”



Designed for Beginner and Intermediate triathletes who are looking to create consistency within their training after taking a break or losing motivation in their training.


The primary goal of this training plan is to prepare you to have consistency within your training.


Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRON-distance finishes and my success coaching hundreds of triathletes.


This programme is 4 weeks long (start any time) workouts start at about ~30min during the week with workouts in the weekend starting at the 60min mark. Over the 4 weeks these workouts build in duration to 60 minutes in the week, with longer sessions in the weekend.


Each week contains 2x swims, 2x bike rides, 2x runs and a flexibility session. Although not necessary, I recommend using a GPS watch (such as a Garmin) for running and a power meter (whether on the bike or a smart trainer) for cycling.


Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.


Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz


Training for another race distance? I also have training plans for IRON-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.



 

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:18:00 01:30:00
Swim x2
4,525m 2,500m
Bike x2
02:40:00 02:20:00
Other x1
00:30:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run
02:18:00 01:30:00
Swim
4,525m 2,500m
Bike
02:40:00 02:20:00
Other
00:30:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Ray Boardman

QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.


  • 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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