8 Wk Beginner Triathlon/Fitness Plan

Average Weekly Training Hours 04:56
Training Load By Week
Average Weekly Training Hours 04:56
Training Load By Week

This is the perfect 8-week plan if you are a beginner to triathlon and want to see what multisport fitness is all about! This plan has 4-6 hours of training each week and has approximately two swim sessions, two bike sessions, and two running sessions each week. One day a week is for cross-training (or rest day) and one day a week is a rest day. Any athlete could use this plan to maintain swim, bike and run fitness.

Sample Day 1
0:45:00
45 minute swim

30-45 minute easy swim. Just get in the pool and swim your choice of strokes, resting when needed.

Sample Day 2
0:30:00
30 minute run

Get out and run easy! Conversational pace. Start with a walk and ease into a jog, the slowly pick up the pace but be able to maintain a conversation when you run. Walk to cool down for a few minutes after the run.

Sample Day 3
0:45:00
Your Choice!

Do about 45 minutes of any activity. You can strength train, take a yoga class, go rock climbing... Take it as a rest day if you need to.

Sample Day 4
0:45:00
45 minute swim

30-45 minute easy swim. Again, we're getting used to being in the pool so swim your choice of strokes and rest when you need to.

Sample Day 6
0:30:00
30 minute run

Get out and run easy! Conversational pace. Start with a walk and ease into a jog, the slowly pick up the pace but be able to maintain a conversation when you run. Walk to cool down for a few minutes after the run.

Sample Day 7
1:00:00
60 minute bike ride

Just get on the bike and go for a ride. Nothing too intense here - keep the effort level around a 5/10. You can ride on an indoor trainer or take a spin class. If you are new to spin, you might take it easy for the first few classes as they are usually much more intense.

Sample Day 8
0:45:00
45 minute swim

30-45 minute easy swim. Your choice of strokes, but do as much freestyle as you can. Take rests when you need to.

Nicole Odell
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NEO Endurance Sports & Fitness

I provide high-quality endurance sport coaching by applying current coaching best practices, up-to-date sport science, and frequent communication to position each athlete to achieve their individual performance goals.