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.

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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.

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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

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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

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Free unlimited email support

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Why choose Triaperformance?

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Our 2025-2026 certifications

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