(Updated Sept 24, 2024)

This plan has been updated so all cycling workouts can be used inside Zwift and with a power meter. I used Andy Coggan's power-based training levels to structure the workouts. All running and swimming workouts have been updated to use lactate heart rate threshold. Finally, I updated the strength workouts to include guided workouts video from my YouTube channel. There is a new core workout and a progressive full-body strength training video every week.

This is a FANTASTIC beginner Sprint triathlon base training plan. I say it's fantastic because it's not filled with boring steady-state workouts. There is variety, and each week it progressive, so the beginner triathlete doesn't become bored. It also includes my very own workout videos for strength training, core conditioning, foam rolling and stretching.

The plan is super easy to follow and manageable. All workouts include structure but not so much that it gets hard to follow and confusing. Beginner triathletes should be ready to handle a 5.5 hour training week (week 1) and build up to 7 hours in the final week (week 4).

This plan will help the beginner triathlete to build a strong and solid foundation with a heavy focus on increasing aerobic capacity and structural tolerance using progressive overload.

Equipment required: all gear related to triathlon. For the strength training, dumbbells are ideal but other equipment can be used. This is explained in the videos. For mobility training, users need a foam roller.

SUPPORT: Email support is included in this plan. Ask me for help anytime and as often as you need it. Your training and success as well as satisfaction with this plan is very important to me.

If you need more information or want to discuss the details about this plan, please feel free to send me an email: tammy@gofitlife.ca

Happy Training!

Coach Tammy
Endurance Coach and Educator
gofitlife.ca