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General Conditioning


Stefan Lawrence

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14 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 program is designed to develop your general fitness and is ideal for any athlete wanting to give their training some real focus in the off season, or if simply wanting to test out a formal coaching structure. This program is the ideal start point to develop general fitness ahead of taking on an event specific training program and if you can commit to completing upwards of 80% of the program you will finish this program as a far stronger, fitter and better prepared athlete ready to take on any challenge or event that you choose. From beginner to experienced triathletes this program will make you a better athlete and make the best use of your available training time.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:27 hrs 1:00 hrs
Bike x3
4:09 hrs 2:20 hrs
Other x2
0:24 hrs 0:12 hrs
Run x2
1:14 hrs 1:02 hrs
Day Off x1
—— ——
Brick x1
0:46 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:27 hrs 1:00 hrs
4:09 hrs 2:20 hrs
0:24 hrs 0:12 hrs
1:14 hrs 1:02 hrs
Day Off
—— ——
0:46 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Stefan Lawrence

Coach to both novice and high performance athletes. My services and coaching programs are not ability dependent, the only prerequisite is desire and motivation to improve. I offer fully personalised coaching packages with full guidance and feedback for athletes wanting to achieve their personal best as well as static training plans to enable you to have your best performance on the day that matters. Join TRI-SL-Training and start your triathlon journey with guidance and full support.

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