Built for women aged 40+ who are new to triathlon and want a clear, supportive plan that improves swim confidence while steadily building bike/run fitness—without becoming overwhelming. This is ideal if you can already swim front crawl, but feel swimming is your weakest discipline and you want more structure and guidance.

What’s included
• 3 swims per week to build technique, comfort, and endurance (sessions start around 1300–1400m and progress to a max of 2000m).
• 2 bike sessions per week with turbo + outdoor options so you can stay consistent whatever the weather.
• 3 runs per week including:
o A broken 1km interval session to build 5K pace and running confidence
o 1 aerobic/base run to improve endurance
o 1 short brick run to practise running off the bike
• 1 strength session (maintenance) to support injury resilience, posture, and performance.

Coaching support built into every session
Every workout includes clear What / How / Why guidance so you understand the purpose, how hard to go, and what you should be focusing on—perfect if you’re new to structured training.

You’ll also get a swim drills PDF resource, including drill descriptions and video links, so you can pick one technique focus at a time and commit to it, building better habits that stick.

Designed around female 40+ needs
Each week includes practical coaching notes on:
• nutrition and fuelling for training
• hydration habits
• sleep and recovery strategies
• stress management and calming techniques
• what to do if you feel ill, overwhelmed, or pick up a niggle (including how to adjust without losing momentum)

Smart structure (with built-in recovery)
The plan runs on a 3-week cycle: two progressive weeks followed by a recovery week to absorb training and reduce fatigue. Two recovery weeks are also test weeks, giving you the chance to update key training benchmarks (e.g., CSS / FTP / LTHR) so your effort levels stay accurate as you improve.

Who this plan is for
• Beginner triathletes (female 40+) who have already been doing some training and can comfortably swim front crawl
• Athletes who want extra swim support without losing focus on bike/run progression
• Anyone who wants a structured plan with built-in education, clear guidance, and a recovery-first approach

Progression overview
• Bike sessions build from around 45–60 minutes up to ~90 minutes, including some race-pace intervals later in the plan
• Running builds from around 35 minutes up to ~60 minutes
• Includes one rest day each week to protect recovery and consistency

This plan has been written by Jennie Jones, founder of Tribirdsport Coaching. I specialise in coaching women over 40 who are new to triathlon or come from a single sport-especially those who want clear structure, better swim confidence, and a plan that fits real life. Expect supportive guidance, simple focus points, and a steady build towards race day.

You can find out more about me at www.tribirdsportcoaching.com or contact me at: jennie@tribirdsportcoaching.com