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
I am a British Triathlon Level 3 High Performing Triathlon Coach.
Tribirdsport Coaching is an Individual & Group Coaching business. I provide training plans remotely & locally which are specific to each athletes individual goals.
My coaching philosophy is to coach the person first then the athlete, It’s not just Triathlon Coaching, it’s almost like Life Coaching for Triathletes!