GOPEAKS • TRIATHLON FOUNDATION
Build your swim–bike–run routine.
4 WEEKS · 32 SESSIONS · ENGLISH
A clear starting point
Build consistency and easy endurance across three sports, with three building weeks followed by recovery.
What you receive
- 32 sessions: two swims, two rides, two runs and two strength sessions each week.
- 24 step-by-step structured swim, bike and run workouts plus eight guided strength sessions.
- English instructions covering purpose, effort, recovery and adjustments for fatigue or missed sessions.
- Four weekly guidance notes. Preview weeks 1 and 2 in Sample Week.
Your four-week progression
Week 1 · 4h40: establish your routine and technique.
Week 2 · 5h15: add duration while staying easy.
Week 3 · 5h50: consolidate endurance.
Week 4 · 3h50: recover and review progress.
Totals include strength and rests within swim blocks. Monday is a rest day; Tuesday and Friday pair swimming with strength.
Is this your next step?
For adults new to triathlon who have trained consistently for approximately 4–5 hours per week over the past four weeks. Before starting, you should be able to swim 200 m continuously, ride easily for 60 minutes and run/walk for 30 minutes without pain.
This is a foundation block, not a complete race-preparation programme or a start-from-zero plan.
Simple effort guidance
Swim and run sessions mainly use perceived effort (RPE 3–4/10). Bike sessions provide %FTP targets with an RPE alternative. No maximal test is required to begin. Maintain a comfortable effort where you can speak in full sentences.
Equipment and access
A supervised pool, a safe bicycle or indoor trainer, and running shoes. A watch, power meter or heart-rate sensor is optional. Workout syncing depends on your device and its supported features.
Your Gopeaks coach
Dieu Xuan Trung · Founder of Gopeaks
What does $29 include?
The four-week self-guided English plan delivered through TrainingPeaks. One-to-one coaching, daily individual adjustments, group training, performance testing and TrainingPeaks Premium are not included.
Purchase through TrainingPeaks, choose your start date and read START HERE. Do not stack missed sessions. Moving workouts depends on your account features. Plan questions: hello@gopeaks.coach.
Choose your next step
Sprint Triathlon – 8 Weeks, English · Triathlon Foundation – Vietnamese edition. Check entry requirements and sample weeks; choose one main plan, not both.
Gopeaks in Vietnam
Gopeaks is based in Ho Chi Minh City. Need personal adjustments? Explore online endurance coaching. Discover Gopeaks Academy for endurance education. Services are separate; website resources are mainly in Vietnamese.
Have injuries or conditions affecting exercise assessed before starting. Swim in a supervised pool. Stop for chest pain, dizziness or unusual breathlessness and seek medical assistance.