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12-week Triathlon Pre-season Training Plan [SAMPLE]

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12-week Triathlon Pre-season Training Plan [SAMPLE]


Richard Akers

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1 Week

Plan Description



Welcome to the RIAK Triathlon Pre-season Training Plan!

This plan is designed for someone that has perhaps endured a bit of a lay-off from training and is looking to build back to fitness before embarking on a full speed triathlon training plan (see RIAK COACHING page:

It is important to remain disciplined and build your training volume slowly when getting back into it because this is when you are most at risk of getting injured. We see it often when athletes get back into training and due to the excitement of being back, ramp up the volume much too quickly and their soft tissue etc. simply can’t develop at the same rate.

This plan seeks to help you back into training and if you respect the recovery protocols and maintain consistency, the hope is that by the end of the 12-weeks, you will be ready to turn up the wick and train with full confidence.

Note – consistency does not mean perfection and performing every session, it means consistently hitting the key sessions aligned with your goals, or in this instance, doing enough of each discipline to keep improving without accruing too much fatigue or injuring yourself.

We don't ascribe to the traditional model of 3-4weeks loading followed by 1 week unloading, with only the one rest day a week. This is because this model is not based on science and to be frank, you need recovery when you need recovery!

So our approach is to have regular recovery days to encourage you to chip away at accruing fatigue. The hope being that you are able to achieve greater consistency due to the fact a recovery day is never too far away to freshen you up.

The plan is flexible but we strongly encourage to try to adhere to the recovery every 3-4 days principle we have structured this plan around

Alongside the sessions specifically chosen for this plan, we have also included placeholders for RIAK ONLINE's free live coached sessions as an optional opportunity to benefit from some coaching. In particular, we would encourage you to join our online S&C Workshop to ensure you are performing regular S&C work to compliment your plan as an injury prevention precaution. Head to the RIAK ONLINE page on our website for more details -

In order to follow this plan, you will need:

– a Training Peaks account;
– a turbo trainer which is either a smart trainer/bike or a basic trainer with a power meter on your bike;
- access to some sort of training platform to perform the sessions on. Our recommendation would be our training partners, RGT Cycling (

We would also recommend purchasing a Training Peaks premium subscription for the duration of this plan to enable you to move your sessions around to suit (within the recommendations above) and so that you can more easily interpret and collate your data in-line with the instructions in this plan.

Otherwise, best of luck with the plan and please ensure you look after yourself and don’t take any unnecessary risks with your safety, health or mental well-being.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
3,850m 1,950m
Run x2
01:00:00 00:30:00
Bike x2
01:30:00 01:30:00
Strength x1
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3,850m 1,950m
01:00:00 00:30:00
01:30:00 01:30:00
—— ——
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Richard Akers

RIAK Fitness

Our speciality is helping people find balance between their training and the rest of life’s stressors, whilst preparing them to achieve their goals.  

We are often asked if we only support advanced level athletes. In truth, it doesn’t matter if you are preparing for the Ironman World Champs, doing your first bike race or simply looking to get fitter, we have have a coaching relationship for you because we thrive off working with a range of athletes.

Check out our FREE online workouts!

  • 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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