This plan is designed to get you started on your way to preparing for a triathlon. Over the 12-week period the training load will ramp up to about 10 hours per week, so that your body can get used to repeated workouts and you can adjust your schedule to accomodate the training sessions.
The workouts assume that you are able to swim front crawl with good form and you have a possibility of using a power meter for most of your bike rides. All rides have RPE (rate of percived exhaustion) in the notes, in case you do not have access to power data.
We recommend using a dedicated HRM (heart rate monitor) for the bike and run workouts.
Marcus Kahler envisions empowering athletes to reach their peak performance through personalized, science-based training. With over 35 years in sports science, exercise physiology and neuroscience, he leverages advanced diagnostics and a holistic approach to boost endurance, technique, and mental resilience. Based near Zurich, Switzerland, Marcus is dedicated to fostering a supportive, healthy training environment where athletes can thrive and achieve their goals.