Get ready to tackle one of the world's most challenging and most famous triathlons! This training plan is designed to prepare you, an advanced beginner to intermediate level triathlete, to successfully conquer Alcatraz in 16 weeks.

This is more than a training plan! Your program includes support from Hypercat Racing coach, Rachel Sears Casanta for your training plan questions along the way. Even if you have never been to San Francisco, you will arrive race week feeling confident and ready to conquer! You will also receive weekly e-newsletters specific to your training and preparation for Alcatraz.

Plan to commit approximately seven to ten and a half hours per week to training. The plan schedule is structured with one to two workouts per day, six days per week: three swims, two to four bike rides, and three to four runs. Training is periodized with progressions in distance and intensity so that you will be ready to escape strong and confident on race day.

The plan includes a comprehensive training plan reference guide. Also included in the reference guide is a swim pace chart, equipment checklist and an expansive collection of Alcatraz course tips for the swim, bike run and both transitions. In addition, a special bike course hints and tips overview is also included.

Regular benchmark sessions in swim, bike and run are schedules at regular intervals over the course of 16 weeks so that you can gauge your progress.

Our coach support through email, social media and Team Hypercat will help you get the most from your training time.

We want you to be grinning ear to ear as you come down the final stretch on Marina green on race day!