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2025 YWCA Women's Tri Beginner Training Plan

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2025 YWCA Women's Tri Beginner Training Plan

Author

YWCA Coach

Length

29 Weeks

Plan Description

This plan is designed for new triathletes training for the YWCA Women’s Triathlon August 10, 2025. It starts on May 12th with a total of 2 hours of planned training and peaks with a total of 5 hours and 45 minutes of training. To make use of the workouts in the spring you’ll need access to a stationary bike and a pool.

With this plan you get your training available on your phone and with all the fantastic functions of Training Peaks. It was written by Race Director and Coach Kym Zest but there is no personal coaching as part of this plan.

We offer two other training plans: An Intermediate Training Plan in Training Peaks for $120 and a free beginner plan as a PDF download from our website. Some key differences between this Beginner plan in Training Peaks and the other two:

- A PDF doesn’t allow you to log your workouts and get comprehensive and integrated data about your fitness.
- The free PDF plan starts May 26, and it does not require access to a pool or stationary bike.
- The Intermediate plan starts March 31 with over 3 hours of planned training and builds up to a little over 8 hours of training in a week.

Questions welcome!
kzest@ywcampls.org
Kym Zest

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Training Plan Sample Week

Week 2Week 11
Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Training Support

00:30:00
AKA Injury Prevention. This can be anything that supports your overall fitness and longevity. Examples of what this might be for you:
- Physical therapy exercises
- Yoga
- Weight lifting

The time is a place holder. Maybe you should be doing 10min three times a week. Maybe you should be doing an hour of yoga and an hour of strength once a week. Make your plan for what "Training Support" is for you.
Details
Tuesday

Pool

00:15:00
Swim two lengths without stopping. Any stroke, focus on relaxed and easy. Rest 10-60 seconds. Repeat the two lengths, rest until your time is up.
Details

Run/Walk - RPE 4

00:35:00
Mix of run and walk at whatever ratio feels comfortable. The focus is an overall Rate of Perceived Exertion at a level 4. The mix of run to walk will change throughout the week and over weeks.
Some examples:
- Mostly walking with a handful of short easy jogs.
- Mostly jogging with a handful of short walk breaks.
- 1 min walk, 1 min run or 5min walk, 2 min run, or 2 min walk, 4 min run.
Details
Wednesday

No Planned Workouts

No content
No detail
Thursday

Run/Walk - RPE 4

00:30:00
Mix of run and walk at whatever ratio feels comfortable. The focus is an overall Rate of Perceived Exertion at a level 4. The mix of run to walk will change throughout the week and over weeks.
Some examples:
- Mostly walking with a handful of short easy jogs.
- Mostly jogging with a handful of short walk breaks.
- 1 min walk, 1 min run or 5min walk, 2 min run, or 2 min walk, 4 min run.
Details
Friday

No Planned Workouts

No content
No detail
Saturday

Indoors

00:45:00
10min easy warm up. Try to stay in bike position the entire time (hands on handlebars).

Repeat this set 5 times:

2min low resistance high cadence (90+ RPMs)
2min medium resistance, moderate cadence (70-90 RPM)
1min easy recovery

10min easy cool down
Details
Sunday

Run/Walk - RPE 4

00:30:00
Mix of run and walk at whatever ratio feels comfortable. The focus is an overall Rate of Perceived Exertion at a level 4. The mix of run to walk will change throughout the week and over weeks.
Some examples:
- Mostly walking with a handful of short easy jogs.
- Mostly jogging with a handful of short walk breaks.
- 1 min walk, 1 min run or 5min walk, 2 min run, or 2 min walk, 4 min run.
Details

Saturday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:22:00 01:00:00
Bike x1
01:07:00 01:45:00
Strength x1
00:28:00 00:30:00
Swim x1
00:30:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run
01:22:00 01:00:00
Bike
01:07:00 01:45:00
Strength
00:28:00 00:30:00
Swim
00:30:00 00:30:00

Training Load By Week


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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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