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SE Triathlon Development - 16 Weeks - ALL levels

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SE Triathlon Development - 16 Weeks - ALL levels


Tony Hchaime


16 Weeks

Plan Description

A 4-month triathlon development plan, focused on developing power and endurance for all levels of athletes (beginner to advanced).

This plan is focused on Sprint and Olympic Distance triathlon - if you are focused on longer distances, please purchase one of our long-distance "Build" plans AFTER YOU COMPLETE this Triathlon Development Plan (or if you are fit and ready to go into an intense 3-month race specific plan).

This plan has been developed based on Sport-Science and time-tested techniques for efficiency.
Total training hours: 5-7hrs / week on average, with strong emphasis on "quality & sport-specific adaptation vs. quantity".

- Nutrition is key. This program is "intense" and adequate nutrition is CRITICAL for proper recovery and performance.
- A Nutrition Plan SPECIFIC to this training plan is available. Please see for more details.
- Sleep & recovery are critical for this time-efficient plan to yield results.
- Do NOT exceed training recommended. This program features less hours but a much higher level of intensity, requiring adequate recovery.

Sport: Triathlon.
Distance: Sprint and Olympic.
Duration: 4 months.
Focus: general triathlon fitness development.
Level: ALL.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
01:33:00 01:00:00
Bike x2
02:28:00 03:00:00
Other x1
00:19:00 01:00:00
Strength x1
00:37:00 01:30:00
Run x1
00:59:00 01:15:00
X-Train x1
01:00:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
01:33:00 01:00:00
02:28:00 03:00:00
00:19:00 01:00:00
00:37:00 01:30:00
00:59:00 01:15:00
01:00:00 01:00:00

Training Load By Week

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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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