Zero to Hero: Beginner Bodyweight Training Plan For Triathletes

Average Weekly Training Hours 00:39
Training Load By Week
Average Weekly Training Hours 00:39
Training Load By Week

The Zero to Hero: Beginner Bodyweight Training Plan For Triathletes is designed for the beginner triathlete who wants to take their triathlon performance to the next level. This training plan will improve your triathlon speed and endurance whilst also helping to keep your body healthy, strong and free from injury. The Zero to Hero: Beginner Bodyweight Training Plan For Triathletes has been specifically designed for beginner triathletes and targets the functional strength required for newer triathletes to become successful on their triathlon journey.

Overview: the plan is designed to take you through a progressive set of functional bodyweight exercises that will supplement your normal triathlon training. Each session will take up to 20 minutes and you have 8 comprehensive sessions in your plan. As you are a beginner triathlete you may not be too familiar with all of the exercises, therefore we have provided descriptions of all of the exercises and as this is a bodyweight training plan, no exercise equipment is required (so you are able to complete each session in the comfort of your own home if you so wish).

Sample Day 2
0:19:59
Beginner Bodyweight Plan: Session 1

Beginner Bodyweight Plan: Session 1

Bodyweight squats: 25 reps
Rest 30 seconds
Bodyweight squats: 25 reps

Press ups: 20 reps
Rest 30 seconds
Press ups: 20 reps

Mountain climbers: 30 reps each leg (60 reps in total)
Rest 45 seconds
Mountain climbers: 30 reps each leg (60 reps in total)

Walking lunge: 20 metres
Rest 30 seconds
Walking lunge: 20 metres

Step ups: 20 reps each leg (40 reps in total)
Rest 30 seconds
Step ups: 20 reps each leg (40 reps in total)

Plank: 30 seconds
Rest 30 seconds
Plank: 30 seconds

Sample Day 5
0:19:59
Beginner Bodyweight Plan: Session 2

Beginner Bodyweight Plan: Session 2

3 way lunge: 10 reps each side
Rest 45 seconds
3 way lunge: 10 reps each side

Close grip press up: 15 reps
Rest 45 seconds
Close grip press up: 15 reps

Power skips: 20 metres
Rest 30 seconds
Power skips: 20 metres

Side step ups: 20 reps on each leg
Rest 45 seconds
Side step ups: 20 reps on each leg

Alternate reverse lunge: 20 reps
Rest 45 seconds
Alternate reverse lunge: 20 reps

Side plank: 30 seconds each side
Rest 30 seconds
Side plank: 30 seconds each side

Sample Day 9
0:19:59
Beginner Bodyweight Plan: Session 3

Beginner Bodyweight Plan: Session 3

Single leg squat: 12 reps on the right leg
Rest 30 seconds
Single leg squat: 12 reps o theleft leg

Burpee: 20 reps
Rest 30 seconds
Burpee: 20 reps

Inch worm: 10 metres
Rest for 30 seconds
Inch worm: 10 metres

Walking lateral lunge: 10 metres to the right
Rest 30 seconds
Walking lateral lunge: 10 metres to the left

Karaoke: 20 metres to the right
Rest 30 seconds
Karaoke: 20 metres to the left

Plank: 30 seconds
Rest 30 seconds
Plank: 30 seconds

Sample Day 12
0:19:59
Beginner Bodyweight Plan: Session 4

Beginner Bodyweight Plan: Session 4

Bodyweight squats: 25 reps
Rest 30 seconds
Bodyweight squats: 25 reps

3 way lunge: 10 reps each side
Rest 45 seconds
3 way lunge: 10 reps each side

Step ups: 20 reps each leg (40 reps in total)
Rest 30 seconds
Step ups: 20 reps each leg (40 reps in total)

High knees: 20 metres
Rest 30 seconds
High knees: 20 metres

Power skips: 20 metres
Rest 30 seconds
Power skips: 20 metres

Alternate reverse lunge: 20 reps
Rest 45 seconds
Alternate reverse lunge: 20 reps

Side plank: 30 seconds each side
Rest 30 seconds
Side plank: 30 seconds each side

Sample Day 16
0:19:59
Beginner Bodyweight Plan: Session 5

Beginner Bodyweight Plan: Session 5

Good mornings: 15 reps
Rest 30 seconds
Good mornings: 15 reps

Bodyweight squats:30 reps
Rest 30 seconds
Bodyweight squats: 30 reps

Front plank with straight leg extension: 30 second hold with 10 reps of leg extension each leg
Rest 45 seconds
Front plank with straight leg extension: 30 second hold with 10 reps of leg extension each leg

Right side plank with hip abductions: 30 second hold with 10 reps of hip abductions
Rest 45 seconds
Left side plank with hip abductions: 30 second hold with 10 reps of hip abductions

Sample Day 19
0:19:59
Beginner Bodyweight Plan: Session 6

Beginner Bodyweight Plan: Session 6

Good mornings: 15 reps
Rest 30 seconds
Good mornings: 15 reps

Standing Leg Abduction: 20 seconds each leg
Rest for 30 seconds
Standing Leg Abduction: 20 seconds each leg

Plank: 40 seconds
Rest 30 seconds
Plank: 40 seconds

Donkey Kicks: 20 seconds each leg
Rest 30 seconds
Donkey Kicks: 20 seconds each leg

Glute Bridge: 30 second hold
Rest 30 seconds
Glute Bridge: 30 second hold

Sample Day 23
0:19:59
Beginner Bodyweight Plan: Session 7

Beginner Bodyweight Plan: Session 7

Superman: 30 seconds
Rest 30 seconds
Superman: 30 seconds

Front Plank: 45 seconds
Rest 30 seconds
Front Plank: 45 seconds

Back Extension: 30 seconds
Rest 30 seconds
Back Extension: 30 seconds

Front plank with straight leg extension: 30 second hold with 10 reps of leg extension each leg
Rest 45 seconds
Front plank with straight leg extension: 30 second hold with 10 reps of leg extension each leg

Glute Bridge with single leg: 20 second hold on each leg
Rest 45 seconds
Glute Bridge with single leg: 20 second hold on each leg

Mark Whittle
|
WhittleFit

Whoever you are and whatever your goals might be, WhittleFit are here to guide you on your triathlon and endurance sports journey. Our goal is to design and develop endurance training programs that really work for you, the individual.

We have plans available to you for:

  • Triathlon
  • Swimming
  • Running
  • Strength Training