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Triathlon Foundation | Beginner | 4 Week - Part 3 | Offseason & Base Training w/ Strength Training

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Triathlon Foundation | Beginner | 4 Week - Part 3 | Offseason & Base Training w/ Strength Training


Mark Saroni

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4 Weeks

Plan Description

Winning is a Mindset Not a Spot on the Podium

This plan is for a beginner level triathlete who wants to train for their first triathlon next season OR is coming off a long break from the sport. The foundation plan will start very slowly to allow new athletes to get used to a regular training routine again before they prepare for a specific race. "Train to train. Then train to race."


"Coach Mark is exceptional! Because of his coaching, I am able to compete again in a sport I love. I greatly appreciate & value his professionalism, dedication, & expertise."

-Kathleen O'Shea

Wondering if this plan is right for you?

CONTACT us & we'll help you make the right decision       


  • Progresses very gradually in volume & intensity
  • Plan progresses from 7 ➡ 8 hours of training per week 
  • Works on sport specific technical limiters
  • Emphasis on strength training, mobility, force generation, & aerobic conditioning
  • Plan can be re-used year after year
  • Best used 12 to 40 weeks out before your first triathlon

Build your Chronic Training Load in a consistent & safe manner!


  • GPS watch
  • Swim paddles, pull buoy, & fins
  • Access to basic strength & mobility equipment (stretch cords, free weights)
  • *A bike powermeter & HR monitor are recommended but not required


  • Unlimited athlete-initiated email support
  • Detailed workout instructions
  • Intervals set to your specific training zones
  • Workout exports to Garmin, Zwift, & other platforms

📩  Additional Information

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
00:54:00 00:40:00
Other x3
00:05:00 00:05:00
Run x2
01:30:00 01:00:00
Bike x2
02:36:00 02:20:00
Swim x2
01:36:00 00:55:00
Workouts Per Week Weekly Average Longest Workout
00:54:00 00:40:00
00:05:00 00:05:00
01:30:00 01:00:00
02:36:00 02:20:00
01:36:00 00:55:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Mark Saroni: MS Kinesiology, USA Triathlon, Cycling, & Swimming Certified Coach

Paragon Training

"Winning is a mindset, not a spot on the podium."
Mark's unique coaching style and knowledge of the sport is built on 15+ years of coaching & racing. He believes that a high-performance mindset is attainable for ANY athlete of ANY ability level.
He offers one-on-one coaching, training plans, & other services to help the everyday athlete achieve high performance.
If you count sport as an integral part of your life, then join Paragon Training & let us assist you in your quest to #SUFFERFASTER

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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