From first stroke to first finish line in 12 weeks
Everything a first-timer needs to arrive at the start line trained, confident and injury-free - on 5 to 6 hours a week, with 2 full rest days.
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" - Gerald G. 2025
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Who this plan is for
- ✅ You have never raced a triathlon and want a plan that assumes exactly that
- ✅ You can train 6 short sessions a week: 2 swims (up to 40 min), 2 rides (most around an hour), 2 runs
- ✅ You want to finish strong and enjoy it - not survive it
- 👉 Already raced a sprint? Move up to the half distance build.
Plan details
- 👉 Method: polarized 80/20 - easy sessions stay truly easy, so you build fitness without burning out
- 👉 12 weeks, recovery weeks built in - average week around 5:20
- 👉 6 sessions per week: 2 swims, 2 bikes, 2 runs - 2 full rest days, every week
- 👉 Structured workouts sync to your watch and guide every session in real time
- 👉 Testing sessions early in the plan set your personal training zones - no guessing at intensity
- ♻️ Re-usable: apply the plan again free, unlimited times. It never gets easier, you get faster
Looking for a different focus, duration, or difficulty?View all our Triathlon training plans by clicking
here.Not sure which plan is right for you?
📩 Tell us your goal - we answer within 24 hours
Free unlimited email support
Why choose Triaperformance?
Our 2025-2026 certifications
Iván Koch - IRONMAN U Certified Coach
🇪🇸 Somos partners de Training Peaks. Coach certificado nivel 2. Alcanza tus metas con coaching 1-1 o planes pre diseñados de triatlón, running, ciclismo, natación y duatlón. ⚡️ Análisis de datos y metodología polarizada para resultados óptimos. 🚀
🇺🇸 TrainingPeaks Partner. Level 2 Certified Coach. Achieve your goals with 1-on-1 coaching or pre-designed running to triathlon plans. Data analysis and polarized training methodology for optimal results. 🚀