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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

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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

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  • 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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
0:53 hrs 0:40 hrs
Other x3
0:05 hrs 0:05 hrs
Run x2
1:30 hrs 1:00 hrs
Bike x2
2:35 hrs 2:20 hrs
Swim x2
1:36 hrs 0:55 hrs
Workouts Per Week Weekly Average Longest Workout
0:53 hrs 0:40 hrs
0:05 hrs 0:05 hrs
1:30 hrs 1:00 hrs
2:35 hrs 2:20 hrs
1:36 hrs 0:55 hrs

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

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