4 Week Triathlon Weight Loss Kickstart: Swim/Bike/Run + Home Strength 🏠
4 Week Triathlon Weight Loss Kickstart: Swim/Bike/Run + Home Strength 🏠
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
8 Week Triathlon Weight Loss: Swim/Bike/Run + Home Strength 🏠 (No Gym)
The ultimate 30-day fat loss reset. Swim, Bike, Run & Bodyweight Strength.
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BECOME A TRIATHLETE IN 30 DAYS.
Always wanted to try a triathlon but intimidated by the training? This 4-week "Kickstart" plan is the perfect entry point. We combine Swimming, Cycling, and Running with Home Strength to create a calorie deficit that transforms your body fast—without needing a gym membership.
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🚀 WHY TRIATHLON FOR WEIGHT LOSS?
You never stop moving. By switching between sports, you can train more frequently without burning out specific muscle groups.
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📅 YOUR WEEKLY SCHEDULE (6 Sessions)
- Mon: REST 🛑
- Tue: Indoor Bike: VO2 Max (HIIT Calorie Spike) 🚴
- Wed (DOUBLE): Swim (Threshold/Speed) 🏊 + Home Strength A (EMOM) 🏠
- Thu: Run: Recovery + Strides (Technique) 🏃
- Fri (DOUBLE): Swim (Endurance) 🏊 + Home Strength B (AMRAP) 🏠
- Sat: Run: FatMax (Steady State Zone 2) 🏃
- Sun: Bike: Long Endurance (Volume & Fat Oxidation) 🚴
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🎒 EQUIPMENT NEEDED
Swim: Pool access + Goggles.
Cycling: Indoor Trainer (Zwift/Rouvy) OR Outdoor Bike.
Running: Outdoor route or Treadmill.
Home strength: A clear floor space
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🔎 NOT THE RIGHT PLAN? WE HAVE MORE OPTIONS
We offer specialized Weight Loss plans for Cyclists 🚴, Runners 🏃, and Triathletes 🏊♂️, available in both Home (No Gym) and Full Gym versions. View our complete Weight Loss Collection here
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What kind of support is included with this individual plan?
- This is a self-guided ("DIY") training plan designed for athletes who are comfortable following a structured program.
- For technical platform support (syncing, uploads, etc.), please contact the TrainingPeaks support team.
- Looking for email support and community? Our FULL ACCESS Subscription includes 24/48h email support, live "Coach's Corner" Q&A, and access to our entire 50+ plan library.
- Looking for 1-1 coaching? For personalized plans, weekly analysis, and unlimited WhatsApp support, email me at coach@triaperformance.com or send me a message on WhatsApp to learn about my private coaching packages.
- Visit our website for more: triaperformance.com
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x2
|
03:15:00 | 02:30:00 |
|
Run
x2
|
01:47:00 | 01:00:00 |
|
Swim
x2
|
01:33:00 | 00:58:00 |
|
strength
x2
|
01:06:00 | 00:36:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:15:00 | 02:30:00 | |
|
|
01:47:00 | 01:00:00 | |
|
|
01:33:00 | 00:58:00 | |
|
|
01:06:00 | 00:36:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- 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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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.