Beginner Triathlete

Custom training plan creator

Training plan starts on:

Type of training plan:

Date of the race:

Distance:

Manually adjust the distance:

Swim
Bike
Run

Recovery week:

Are you a new swimmer?

Estimate your current pace
(If you are unsure, use the defaults)

Swim (Minutes per 100 meters)

Bike (kmss/hour)

Run (Minutes/kms)

What best describes you? BEGINNER: This is my first year training at this distance OR it has been over six months since I have trained to this distance. INTERMEDIATE: I have done this distance before within the last year, am in the middle to the back of the pack and I am currently training. ADVANCED: I consider myself to be in the the first third of the pack (FOP), have done this distance repeatedly in the past or in the last year and can handle higher training volumes. There has been no recent lapse in my training.

Workouts per week:

Swim
Bike
Run

OR choose your weekly number of workouts from our templates: - Select template -

Assign each workout below to a day of the week

Short Swim Long Swim Medium Swim Medium Swim Short Swim Short Bike Long Bike Medium Bike Medium Bike Short Bike Short Run Long Run Medium Run Medium Run Short Run

Month: Day: Year:

Ok Cancel

# of workouts	Swim	Bike	Run	Details
2x - Balanced	2	2	2	Beginner / Maintain / Time limited
2x - Swim Focus	3	2	2	Beginner / Maintain / Time limited
2x - Bike Focus	2	3	2	Beginner / Maintain / Time limited
2x - Run Focus	2	2	3	Beginner / Maintain / Time limited
2x - Swim/Bike Focus	3	3	2	Beginner / Maintain
2x - Swim/Run Focus	3	2	3	Beginner / Maintain
2x - Bike/Run Focus	2	3	3	Beginner / Maintain
3x - Balanced	3	3	3	Improve
3x - Swim Focus	4	3	3	Improve
3x - Bike Focus	3	4	3	Improve
3x - Run Focus	3	3	4	Improve
3x - Swim/Bike Focus	4	4	3	Excel
3x - Swim/Run Focus	4	3	4	Excel
3x - Bike/Run Focus	3	4	4	Excel
Swim Limiter	5	2	2	Limiter / Focus
Bike Limiter	2	5	2	Limiter / Focus
Run Limiter	2	2	5	Limiter / Focus

Cancel

Assign this workout to a day of the week. Please only assign one type of each sport per day.

Ok

Back Make this my training plan

Your custom plan is being sent to your planned training log. This may take a few minutes to complete. You will be redirected once the process is complete.