Start Strong: 4-Week Triathlon Prep & Fitness Assessment
Start Strong: 4-Week Triathlon Prep & Fitness Assessment
Author
Rich Soares
Length
4 Weeks
Plan Description
This 4-week introductory triathlon plan is designed for new athletes to ease into structured training with low initial volume and intensity, gradually building a solid foundation for full training. Each week includes 2 swims, 2 bike rides, 2 runs, and 2 short strength sessions, focusing on technique, consistency, and recovery. The progression is gentle, ensuring athletes develop confidence and durability without overload. The final week serves as an assessment phase, featuring swim, bike, and run fitness tests to establish personalized training zones for future plans. Ideal for beginners seeking a smart, sustainable start to their triathlon journey.
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x2
|
01:21:00 | 00:50:00 |
|
Bike
x2
|
01:50:00 | 01:00:00 |
|
Run
x2
|
01:25:00 | 00:55:00 |
|
Strength
x2
|
00:39:00 | 00:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:21:00 | 00:50:00 | |
|
|
01:50:00 | 01:00:00 | |
|
|
01:25:00 | 00:55:00 | |
|
|
00:39:00 | 00:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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Save 20%
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$107.99 USD for the first year, billed yearly.
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Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.