TARGET ATHLETE: This plan is tailored for individuals who are fairly new to triathlon, who are preparing for an open water sprint triathlon. It's suitable for athletes who can comfortably run 5k, cycle for at least an hour, and swim a minimum of 400m continuously using front crawl.

EQUIPMENT NEEDED FOR THIS PLAN: To follow this plan, you'll require a turbo trainer (manual or smart), a watch capable of loading data to platforms like Training Peaks (e.g., Garmin, Apple, Suunto), swimming equipment such as fins, paddles, pull buoy, and a band (which can be improvised from an old inner tube cut and tied to fit around your ankles), as well as strength training equipment like resistance bands, kettlebells, dumbbells, or access to a gym.

THE PLAN: This comprehensive 12-week plan is designed to get you race-ready with targeted sessions focusing on each discipline. The plan incorporates key sessions that progressively increase in intensity or duration, ensuring effective and efficient training. A typical week consists of 2-3 swims, 2-3 bike sessions, 2-3 runs (including short brick workouts), and 2 strength training sessions. Flexibility is built in to accommodate busy schedules, ensuring a balanced approach to training across all disciplines.

STRUCTURED: Swim sessions are carefully structured, with additional guidance provided through video links and detailed descriptions to enhance technique. Bike sessions offer options for outdoor rides, manual turbo, or smart turbo workouts, each accompanied by thorough descriptions to ensure proper execution. Run sessions combine structured intervals with unstructured runs to provide a well-rounded approach to running training.

PLAN SUPPORT: The plan includes comprehensive support, beginning with a welcome note outlining how to use the plan effectively. Each week, athletes receive an introduction to the training week, along with motivational tips and advice. Additionally, Coach Jennie from Tribirdsport Coaching provides access to her email for any questions or clarifications.

STRENGTH TRAINING: With 2 strength training sessions per week (and 1 during Recovery Week), the plan focuses on improving joint mobility and strength to enhance performance and reduce the risk of injury. Video links and a PDF document with exercise descriptions accompany each session, ensuring proper execution.

WHY BUY FROM ME? Coach Jennie, a British Triathlon Level 3 Coach with over a decade of coaching experience, brings expertise from a diverse fitness background encompassing personal training, fitness instruction, sports therapy, and biomechanics coaching.

I hope you find this plan beneficial. For any inquiries or assistance, feel free to contact Coach Jennie at jennie.tribird@gmail.com.