Quick Start - 4 weeks Tri-Season Kick-off

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Quick Start - 4 weeks Tri-Season Kick-off


Tatjana Ivanova

All plans by this Coach


4 Weeks

Typical Week

2 Swim, 2 Strength, 3 Run, 3 Custom, 1 Bike

Longest Workout

0:50 hrs swim
5:30 hrs bike
1:05 hrs run

Plan Specs

triathlon beginner intermediate advanced masters power based strength

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The quick start is the kick-off of the training season. Why quick? Because it is just 4 weeks long and also because most of the sessions are "quick" in nature - rather short sessions which focus on high intensity, max speed and max strength intervals. The objective is to fire your fast twitch muscles, build your power, agility, explosiveness and coordination. We work on the "frame" for the training, while keeping the endurance engines running low. So small details in each training matter more than ever - please do observe the intensity levels, duration and recovery breaks of each drill and each interval. Have fun!


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:04
Training Load By Week
Average Weekly Training Hours: 08:04
Average Weekly Breakdown

Tatjana Ivanova (DTU A Trainer, Ironman, Ultra Endurance, Sport Psychology)

Coach Tatjana

With 10+ years of coaching and 20+ years of racing experience, Tatjana is a certified IronmanU, TriSutto (Brett Sutton), A Level Elite DTU (Germany) and TP level 2 coach. All her athletes, from rookies to Kona qualifiers, always over-achieved their objectives and never DNF-ed!
Профессиональный тренер по триатлону c 2005 года, сертифицирована IRONMAN, федерацией триатлонa Германии (DTU), академией Брета Саттона (TriSutto). Тренирую новичков, серьезных любителей и полу-профессионалов.

Sample Day 1

10x15m sprints

Warm-up: 200m free, 100 back, 100 kick.
Technique: 6x(25m drill - 25m easy), P 20sec, 4x25m kick with board, P 10sec
Main-set: 10x(15m fast - 10m easy), p.15sec, 200m pull-buoy.
Cool-down: 200m mixed styles

Sample Day 1

S&C: IronCore

Please do 20min of IronCore drills.

Sample Day 2


Please stretch key mover muscles: quads, gluteus and calfs after the squat jump. Hold each stretch 30sec. Breath deep. Go deeper into the stretch with each exhale.

Sample Day 2

Power Run: 3x15 squat jumps

Warm-up: 20min in Z2 with 2 very short sprints
Main set: 15 squat jumps, 5min easy jog - repeat 3 times.
Cool-down: 10min easy jog. Stretch well after - quads and gluteals focus!

Sample Day 3

S&C: 10 drills of max 10 reps

Warm-up: 10min on any cardio machine
Circuits: 3x (lower body/core/upper body drills of max 10 reps). Plus one more for the lower body.
Cool-down: 10min high quality stretching

Sample Day 3

Aerobic shower

20min of any aerobic activity right after the strength workout: an indoor bike, or a mix of cardio machines - no treadmill!

Sample Day 4

Fasted run

Please run 50min before breakfast. Please stay in Z2 all the time.
This is our "fatburning" session to switch-on the lipid energy production.

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