This plan is for women 40+ who want to feel fit, strong, and confident on the start line — without training taking over their whole life.

It’s a 15-week sprint triathlon plan with a clear build from foundation → race-specific work → taper, and it’s written with female physiology in mind (especially the realities of peri/post-menopause: energy, recovery, sleep, and stress).

This is intermediate level (not beginner): swims build to around 2700m, bikes to 2 hours, and most weekday turbo sessions are 45 minutes (only going up to 60 minutes in weeks 10–11) so it works for busy people.

What’s included
• Every session has a What / How / Why — so you’re never just “doing a workout”, you understand the purpose and how to get the most from it.
• Female-specific coaching notes at the start of each week, with practical tips on fuelling, hydration, sleep, and stress (because performance isn’t just about willpower).
• Key vs Supporting sessions clearly labelled, so if life gets hectic you’ll know exactly what to prioritise — and what can be shortened or dropped without guilt.
• Female-specific strength sessions included (not as an afterthought) to support sprint performance and help you stay resilient: strong legs, stable hips, durable tendons, and a bit of power when it counts. If you are new to strength training you will need to adjust the sessions slightly for lower weight and higher reps, just for the first 4 weeks, so your tendons and ligaments have time to adapt.
• A swim drills PDF with videos so you can improve technique alongside fitness.

Who it’s for
• Women 40+ with a solid base (comfortable swimming front crawl)
• Athletes who like structure and want to train smarter, not just harder
• Anyone who wants a sprint plan that includes strength and is realistic around work/life
If you want a sprint plan that helps you build speed and stay strong and steady through the process — this is it.

I’m Jennie, founder of TriBirdSport Coaching. I coach women 40+ to train with confidence, consistency, and a bit more self-belief — using structure that fits real life. I don’t just coach sessions, I coach the person, and my plans reflect that with clear guidance, key-session priorities, and female-specific support around fuelling, recovery, sleep, and stress.

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