YOUR FIRST 4 WEEKS
Within this phase we introduce a triathlon training structure that trains all 3 disciplines within the week.
Over the 4 weeks you will be introduced to training at different intensities and durations depending on the session focus. This prep plan can also be used in conjunction with the sink to swim plan if you're starting as a complete beginner in the pool and also want to train bike and run.
! BEFORE YOU SWITCH TO SINK TO SWIM
If you intend on using the sink to swim plan, please ensure you delete all the swim sessions from the prep phase of the plan before you add the sink to swim plan.
GETTING STARTED
Try not to put sessions containing intensity on consecutive days. Where possible, alternate an aerobic training day or rest day alongside a day containing intensity.
If you miss a session due to life or work commitments, don't try to make it up — unless you're very confident you can have ample recovery from the moved session.
If a session feels harder than you believe it should, or harder than the session description, ease back the intensity to match how you feel and what the session calls for.
! MEDICAL DISCLAIMER
This plan is designed for general training guidance and isn't a substitute for professional medical advice. Please consult your doctor before starting this or any new training programme, especially if you have any pre-existing health conditions, injuries, or concerns. If you experience chest pain, dizziness, shortness of breath, or any symptoms that feel wrong during training, stop immediately and seek medical attention. Train at your own risk and always listen to your body over the plan.