Choosing a Performance Member Triathlon Training Plan
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Different ways to use and combine the detailed performance member training plans for a complete, annual season. You will be pleasantly surprised by your results on these plans.
* The exact program details and workouts of ANY of these plans can be accessed with your training log ANYTIME during your membership. For silver and gold members only. Instructions on importing here.
* Gold members get unlimited online plan support anytime during your gold membership for any of these plans, details HERE. Great option to have a coach help you figure out what plan is best for you and to help you along the way with any questions.
* SEE THE DETAILS FIRST! See the plan in Training Plans for more information: calendar view, two weeks of workout details and a total volume graph before you sign-up for a membership.
These plans offer a proven methodology incorporating many drills to improve efficiency and technique so that you can be the best you can be on race day.
They offer daily specific workout details. No guess-work on how to spend the minutes. Each workout serves a specific purpose.
A proven disciplined approach for improved performance than just by only going out and 'doing the minutes.'
These plans are developed by BT's official coach, Mike Ricci of D3 Multisport-one of the few USAT Level III coaches.
Free plans are just that, free. They will serve to get you across the finishline while only unleashing a small part of your athletic potential. Great if you just want to finish but not-so-great if you want to improve or get the most out of your hard work.
Another benefit to using these plans and logging your training here is that you get the tools and graphs such as the 'Actual versus Planned' analyzer to easily measure your performance.
Which Plan is Right for You?
GET OFF THE COUCH! Beginners can start with these detailed plans:
12 Week Couch-to-Sprint. A solid, detailed plan that starts out with low volume and gradually progresses over 12 weeks to your race. No fancy equipment needed, only some desire and motivation to change your life for the best.
12 Week Beginner Sprint. Athletes should have completed 1-3 sprints or be able to swim 200 yards consecutively / bike 8 mile consecutively / run 1.5 miles consecutively. Good for those that already have been training and want to jump in with some solid training principles.
12 Week Intermediate Sprint. For those having a strong background in one of the sports, or has completed a Sprint before and have been training 12 weeks prior at 6 hours per week. Boost your performance with this plan. RPE and HRM versions.
20 Week Winter Maintenance. Beginners can start with this plan instead of the 'couch-to' plan to build volume over the winter. A good plan to maintain sprint-level fitness over the off-season and most likely improve for next year.
"I'm halfway through the couch-to-sprint. I can't believe my improvement in just six weeks! When I first started, I couldn't run 10 minutes. Now I'm doing 50 without a hitch. I also just did my first 1000-meter swim (with plenty of rest breaks though). "
- Gold Member 'JazzManNYC'
Intermediate/Advanced or Annual Athletes
Annual Path On the chart below, the gray shaded areas represent the optimal annual path to take for best performance.
Non-Annual Approach The white areas represent plans that, if you have been active, have kept more of a 'non-regimented' training approach, or if you can meet the minimum requirements - you can just jump into that plan to complete the race distance with confidence.
This chart offers a few easy approaches, there are many other ways where you can combine plans to suit your needs. If you become a Gold member, you can ask the coaches any questions in the 'Training Plan Support' forums so that you choose the correct plan for you and setup your season appropriately.
Use this bridge plan to a 1/2 IM race for a better, higher performance, annual program
20 Week stand-alone intermediate level plan for solid performance.
12 Week
Use this bridge plan to a Full IM race for a better, higher performance, annual program
12 Weeks. Start here if you're literally a new athlete-in-training. You can follow this up with the Sprint Maintenance if you're done for the season, another sprint plan if your want to peak again for another race within the season. You may also move up a level to the 'Sprint to Olympic Bridge'
This plan is based on RPE (Rate of Perceived Exertion)
20 Weeks. For best results, start these programs in the off-season to lead into any 8/12/20 week race plan. This is an annual, systematic approach for having the best season you can.
8/12/20 Weeks. One can pick up one of these plans for a race by itself if you have the required amount of base. Best results if prefaced with a 'Maintenance' plan. You follow any of these plans with the same Maintenance plan if your season is over.
You can also follow these plans with one of the bridge plans for a longer race.
These plans make excellent intermediate-level standalone plans if you meet the requirements.
It is not preferable to jump levels between these plans as there are sizable gaps in training volume. It is best to use the bridge plans to jump levels. Once at a level, you can re-use these plans consistently.
NOTE: These Sprint and Olympic are both RPE and HRM-based. If you don't care for wearing HR Monitors and determining zones, but just want to go by 'feel', then use the RPE-based plans.
The 'Beginner' plans are a more basic and somewhat easier than any of the basic sprint to full IM plans. These are good, solid plans if you just want to 'tri' it and meet the minimum requirements.
It is not preferable to jump levels between these plans as there are sizable gaps in training volume. It is best to use the bridge plans to jump levels.
These plans do include a race at the end to cross the bridge to the next level. Preface with a good base at the starting distances or with one of the 8/12/20 week race plans. These plans are challenging and are definitely not 'beginner' plans.
Example strategies for an annual program:
A sprint and an Olympic race:
20 week winter sprint maintenance followed by,
12 week sprint program which will lead you to the,
12 week sprint to Olympic bridge.
44 weeks total.
Likewise you can do this with a Olympic and a 1/2 IM or a 1/2 IM and a full IM
"I was shooting for a 6:15 - 6:30 time. Well I did a little better than I thought I would. I finished with a 5:59:04. This was not possible without your help. I want to thank you for all your help. You guys are outstanding!!!!!!
- Gold Member 'Steele' on the White Lake Half IM
Thanks for the help and for the race plan. I attempted/completed my first triathlon last weekend and followed your plan aside from fighting the waves and chop. Total Time - 1:24:01. My goal time was under 1:30 although I think that may have been a little high, but this was my first race and I didn't know what to expect.
- Gold Member 'Nakima' on the Emerald Coast Sprint Triathlon Series - Race #1
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Choosing a Performance Member Triathlon Training Plan
Different ways to use and combine the detailed performance member training plans for a complete, annual season. You will be pleasantly surprised by your results on these plans.
* The exact program details and workouts of ANY of these plans can be accessed with your training log ANYTIME during your membership. For silver and gold members only. Instructions on importing here.
Training Plans for more information: calendar view, two weeks of workout details and a total volume graph before you sign-up for a membership.
* Gold members get unlimited online plan support anytime during your gold membership for any of these plans, details HERE. Great option to have a coach help you figure out what plan is best for you and to help you along the way with any questions.
* SEE THE DETAILS FIRST! See the plan in
These plans are a big level above my own free 'minutes-only' based plans So why become a Performance Member and choose these plans?
Free plans are just that, free. They will serve to get you across the finishline while only unleashing a small part of your athletic potential. Great if you just want to finish but not-so-great if you want to improve or get the most out of your hard work.
Another benefit to using these plans and logging your training here is that you get the tools and graphs such as the 'Actual versus Planned' analyzer to easily measure your performance.
Which Plan is Right for You?
GET OFF THE COUCH! Beginners can start with these detailed plans:
12 Week Couch-to-Sprint. A solid, detailed plan that starts out with low volume and gradually progresses over 12 weeks to your race. No fancy equipment needed, only some desire and motivation to change your life for the best.
12 Week Beginner Sprint. Athletes should have completed 1-3 sprints or be able to swim 200 yards consecutively / bike 8 mile consecutively / run 1.5 miles consecutively. Good for those that already have been training and want to jump in with some solid training principles.
12 Week Intermediate Sprint. For those having a strong background in one of the sports, or has completed a Sprint before and have been training 12 weeks prior at 6 hours per week. Boost your performance with this plan. RPE and HRM versions.
20 Week Winter Maintenance. Beginners can start with this plan instead of the 'couch-to' plan to build volume over the winter. A good plan to maintain sprint-level fitness over the off-season and most likely improve for next year.
"I'm halfway through the couch-to-sprint. I can't believe my improvement in just six weeks! When I first started, I couldn't run 10 minutes. Now I'm doing 50 without a hitch. I also just did my first 1000-meter swim (with plenty of rest breaks though). "
- Gold Member 'JazzManNYC'
Intermediate/Advanced or Annual Athletes
Annual Path
On the chart below, the gray shaded areas represent the optimal annual path to take for best performance.
Non-Annual Approach
The white areas represent plans that, if you have been active, have kept more of a 'non-regimented' training approach, or if you can meet the minimum requirements - you can just jump into that plan to complete the race distance with confidence.
This chart offers a few easy approaches, there are many other ways where you can combine plans to suit your needs. If you become a Gold member, you can ask the coaches any questions in the 'Training Plan Support' forums so that you choose the correct plan for you and setup your season appropriately.
Find these plans in
Training Plans for more information.
12 week, no prerequisites
20 week. Start by December 1st. This is an annual, systematic approach for the more serious athlete.
OR
12 Week
More basic, can jump in with this one if you meet requirements. A great stand-alone plan if you just want to 'tri' it.
12 Week
A solid intermediate plan that can be used repeatedly
8 Week
Basic, can jump in with this one if you meet requirements. A great stand-alone plan if you just want to 'tri' it.
12 Week
A solid intermediate plan that can be used repeatedly
12 Week
Use this bridge plan to an Oly Race for a better, higher performance, annual program
8 Week
Can jump into this Beginner Olympic Plan if you meet requirements. A great stand-alone plan if you just want to 'tri' it.
12 Week
Use this bridge plan to an Oly Race for a better, higher performance, annual program
20 Week stand-alone intermediate level plan for solid performance.
12 Week
Use this bridge plan to a 1/2 IM race for a better, higher performance, annual program
12 Week
Use this bridge plan to a 1/2 IM race for a better, higher performance, annual program
20 Week
Great plans if you just want to 'tri' it.
(free)
12 Week
Use this bridge plan to a 1/2 IM race for a better, higher performance, annual program
20 Week stand-alone intermediate level plan for solid performance.
12 Week
Use this bridge plan to a Full IM race for a better, higher performance, annual program
12 Weeks. Start here if you're literally a new athlete-in-training. You can follow this up with the Sprint Maintenance if you're done for the season, another sprint plan if your want to peak again for another race within the season. You may also move up a level to the 'Sprint to Olympic Bridge'
This plan is based on RPE (Rate of Perceived Exertion)
20 Weeks. For best results, start these programs in the off-season to lead into any 8/12/20 week race plan. This is an annual, systematic approach for having the best season you can.
8/12/20 Weeks. One can pick up one of these plans for a race by itself if you have the required amount of base. Best results if prefaced with a 'Maintenance' plan. You follow any of these plans with the same Maintenance plan if your season is over.
You can also follow these plans with one of the bridge plans for a longer race.
These plans make excellent intermediate-level standalone plans if you meet the requirements.
It is not preferable to jump levels between these plans as there are sizable gaps in training volume. It is best to use the bridge plans to jump levels. Once at a level, you can re-use these plans consistently.
NOTE: These Sprint and Olympic are both RPE and HRM-based. If you don't care for wearing HR Monitors and determining zones, but just want to go by 'feel', then use the RPE-based plans.
The 'Beginner' plans are a more basic and somewhat easier than any of the basic sprint to full IM plans. These are good, solid plans if you just want to 'tri' it and meet the minimum requirements.
It is not preferable to jump levels between these plans as there are sizable gaps in training volume. It is best to use the bridge plans to jump levels.
NOTE: The Beginner 1/2 and Beginner Full IM are RPE-based and free.
These plans do include a race at the end to cross the bridge to the next level. Preface with a good base at the starting distances or with one of the 8/12/20 week race plans. These plans are challenging and are definitely not 'beginner' plans.
Example strategies for an annual program:
A sprint and an Olympic race:
20 week winter sprint maintenance followed by,
12 week sprint program which will lead you to the,
12 week sprint to Olympic bridge.
44 weeks total.
Likewise you can do this with a Olympic and a 1/2 IM or a 1/2 IM and a full IM
Find these plans in
Training Plans for more information.
Become a Performance Member today!
"I was shooting for a 6:15 - 6:30 time. Well I did a little better than I thought I would. I finished with a 5:59:04. This was not possible without your help. I want to thank you for all your help. You guys are outstanding!!!!!!
- Gold Member 'Steele' on the White Lake Half IM
Thanks for the help and for the race plan. I attempted/completed my first triathlon last weekend and followed your plan aside from fighting the waves and chop. Total Time - 1:24:01. My goal time was under 1:30 although I think that may have been a little high, but this was my first race and I didn't know what to expect.
- Gold Member 'Nakima' on the Emerald Coast Sprint Triathlon Series - Race #1
Click on star to vote