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Youth Triathlon: 16 week off season schedule


Steve Lumley

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16 Weeks

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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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Plan Description

This plan draws on Steve’s 25+ years experience of coaching and racing all triathlon distances. Steve works on a daily basis with all levels of athlete from complete beginners to talented elite, youth, junior, and student athletes. He has coached national youth, junior, student, elite and age group medal winners.

This plan is designed as an 'off season' training schedule with the dedicated youth (13 - 16 years old) triathlete in mind. It includes 9-15 hours of training per week, generally consisting of 3-5 swim sessions per week, 2-3 bike sessions and 3-4 runs as well as strength and conditioning sessions appropriate for young triathletes. It is periodised into 4 x 4 week training blocks, with the 4th week being a lower volume 'recovery' week.

As an added bonus, purchase of this program can include email access to Steve for any questions that you may have about this plan or your training. Subscribe here for ongoing support:

It is expected that the athletes have a background in competitive swimming and swim training and are moving into multisports.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x7
5:16 hrs 1:45 hrs
Run x4
2:47 hrs 1:00 hrs
Strength x4
1:00 hrs 0:15 hrs
Bike x3
3:40 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
5:16 hrs 1:45 hrs
2:47 hrs 1:00 hrs
1:00 hrs 0:15 hrs
3:40 hrs 2:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Steve Lumley (MSc)

Steve Lumley Triathlon Coaching

'Ironman' / Long distance triathlon.

Elite, draft legal triathlon from developmental to elite levels

Please contact Steve for details and costs of various levels of individual coaching.

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