"Original Sprint" 13 Week - (Import) Available for: Bronze members
Duration: 91 days (13 weeks) Our original sprint plan. Use this plan if you can consistently do the following: 30min run, 30min swim and 40min bike as a base.
Min Bike: 15m (duration) / Max Bike: 55m (duration) Min Run: 15m (duration) / Max Run: 1h 00m (duration) Min Swim: 15m (duration) / Max Swim: 35m (duration)
Beginner 1/2 Ironman - 20 Weeks - RPE - (Import) Available for: Bronze members
Duration: 140 days (20 weeks) This plan comprises 7-10 hours per week of training. Start this program if you can consistently swim 40min, run 60min and bike 90min. Based on RPE training zones.
Min Bike: 15m (duration) / Max Bike: 3h 00m (duration) Min Run: 10m (duration) / Max Run: 2h 00m (duration) Min Swim: 10m (duration) / Max Swim: 1h 15m (duration)
Beginner Cycling Program - (Import) Available for: Bronze members
Duration: 84 days (12 weeks) This plan is specifically created with the overweight person in mind who is looking for a no-impact weightloss plan to start losing the pounds and getting fit. After you get done with all 3 months of this training plan, you should be fitter, slimmer and ready to start a specific triathlon training program such as a sprint program.
*Strength training is not included in this plan yet. See the article for details.
Min Bike: 20m (duration) / Max Bike: 3h 00m (duration)
Beginner Ironman - 20 Weeks - RPE - (Import) Available for: Bronze members
Duration: 140 days (20 weeks) This training plan is written to prepare you to finish your first Ironman. While it is just a beginner’s plan, the hours per week start at a significant 8 hours and quickly move up to 15-18. You should already be consistently training 8-10 hours per week before beginning and ideally you should have completed some Olympic distance races in the past season and a half Ironman race would be even better. Based on RPE training zones.
Min Bike: 20m (duration) / Max Bike: 6h 00m (duration) Min Run: 10m (duration) / Max Run: 3h 00m (duration) Min Swim: 10m (duration) / Max Swim: 2h 00m (duration)
Couch-to-5k "Agressive" 16 Week - (Import) Available for: Bronze members
Duration: 112 days (16 weeks) A walk/run program. 30min per workout, 3x per week. This program will start you walking 30min then transition you to running 30min.
Min Run: 03m (duration) / Max Run: 30m (duration)
Couch-to-5k "Conservative" 28 Week - (Import) Available for: Bronze members
Duration: 196 days (28 weeks) 30min per workout, 3x per week. This program will start you walking 30min then transition you to running 30min. Use this program if you have some weight to lose.
Min Run: 02m (duration) / Max Run: 30m (duration)
Michael Pates Total Sprint - 22 Week - (Import) Available for: Bronze members
Duration: 154 days (22 weeks) A 22 Week Program taking you from no swim, bike or run experience to your first sprint triathlon. You can also use this as a great base-builder for first-time triathletes. NOTE-'Volume Graph' will not show bike/swim data as this plan's bike/swim training is distance based.
Min Bike: 3.00KM (dist) Max Bike: 32.00KM (dist) Min Run: 20m (duration) / Max Run: 50m (duration) Min Swim: 0.09KM (dist) Max Swim: 0.82KM (dist)
Olympic - 2x Balanced - 16 Week - (Import) Available for: Bronze members
Duration: 112 days (16 weeks) 2-Swim, 2-Bike and 2-Run per week (6 sessions) Use this if you have between 4 and 8 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike. GREAT BASIC PROGRAM for beginners.
Min Bike: 35m (duration) / Max Bike: 2h 35m (duration) Min Run: 17m (duration) / Max Run: 1h 17m (duration) Min Swim: 17m (duration) / Max Swim: 1h 17m (duration)
Olympic - 2x Balanced - 20 Week - (Import) Available for: Bronze members
Duration: 140 days (20 weeks) 2-Swim, 2-Bike and 2-Run per week (6 sessions) Use this if you have between 4 and 8 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike. GREAT BASIC PROGRAM for beginners.
Min Bike: 35m (duration) / Max Bike: 2h 35m (duration) Min Run: 17m (duration) / Max Run: 1h 17m (duration) Min Swim: 17m (duration) / Max Swim: 1h 17m (duration)
Olympic - 3x Balanced - 16 Week - (Import) Available for: Bronze members
Duration: 112 days (16 weeks) 3-Swim, 3-Bike and 3-Run per week (9 sessions) Use this if you have between 6.5 and 12.5 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.
Min Bike: 35m (duration) / Max Bike: 2h 35m (duration) Min Run: 17m (duration) / Max Run: 1h 17m (duration) Min Swim: 17m (duration) / Max Swim: 1h 17m (duration)
Olympic - 3x Balanced - 20 Week - (Import) Available for: Bronze members
Duration: 140 days (20 weeks) 3-Swim, 3-Bike and 3-Run per week (9 sessions) Use this if you have between 6.5 and 12.5 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.
Min Bike: 35m (duration) / Max Bike: 2h 35m (duration) Min Run: 17m (duration) / Max Run: 1h 17m (duration) Min Swim: 17m (duration) / Max Swim: 1h 17m (duration)
Olympic - Bike Focused - 16 Week - (Import) Available for: Bronze members
Duration: 112 days (16 weeks) 2-Swim, 3-Bike and 2-Run per week (7 sessions) Use this if you have between 5.5 and 10.5 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.
Min Bike: 35m (duration) / Max Bike: 2h 35m (duration) Min Run: 17m (duration) / Max Run: 1h 17m (duration) Min Swim: 17m (duration) / Max Swim: 1h 17m (duration)
Olympic - Bike Focused - 20 Week - (Import) Available for: Bronze members
Duration: 140 days (20 weeks) 2-Swim, 3-Bike and 2-Run per week (7 sessions) Use this if you have between 5.5 and 10.5 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.
Min Bike: 35m (duration) / Max Bike: 2h 35m (duration) Min Run: 17m (duration) / Max Run: 1h 17m (duration) Min Swim: 17m (duration) / Max Swim: 1h 17m (duration)
Olympic - Run Focused - 16 Week - (Import) Available for: Bronze members
Duration: 112 days (16 weeks) 2-Swim, 2-Bike and 3-Run per week (7 sessions)
You have between 5 and 9 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.
Min Bike: 35m (duration) / Max Bike: 2h 35m (duration) Min Run: 17m (duration) / Max Run: 1h 17m (duration) Min Swim: 17m (duration) / Max Swim: 1h 17m (duration)
Olympic - Run Focused - 20 Week - (Import) Available for: Bronze members
Duration: 140 days (20 weeks) 2-Swim, 2-Bike and 3-Run per week (7 sessions) Use this if you have between 5 and 9 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.
Min Bike: 35m (duration) / Max Bike: 2h 35m (duration) Min Run: 17m (duration) / Max Run: 1h 17m (duration) Min Swim: 17m (duration) / Max Swim: 1h 17m (duration)
Olympic - Swim Focused - 16 Week - (Import) Available for: Bronze members
Duration: 112 days (16 weeks) 3-Swim, 2-Bike and 2-Run per week (7 sessions) Use this if you have between 5 and 8 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.
Min Bike: 35m (duration) / Max Bike: 2h 35m (duration) Min Run: 17m (duration) / Max Run: 1h 17m (duration) Min Swim: 17m (duration) / Max Swim: 1h 17m (duration)
Olympic - Swim Focused - 20 Week - (Import) Available for: Bronze members
Duration: 140 days (20 weeks) 3-Swim, 2-Bike and 2-Run per week (7 sessions) Use this if you have between 5 and 9 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.
Min Bike: 35m (duration) / Max Bike: 2h 35m (duration) Min Run: 17m (duration) / Max Run: 1h 17m (duration) Min Swim: 17m (duration) / Max Swim: 1h 17m (duration)
Sprint - 2x Balanced - 16 Week - (Import) Available for: Bronze members
Duration: 112 days (16 weeks) 2-Swim, 2-Bike and 2-Run per week (6 sessions) Use this if you have between 2 and 4 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike. GREAT BASIC PROGRAM for beginners.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - 2x Balanced - 20 Week - (Import) Available for: Bronze members
Duration: 140 days (20 weeks) 2-Swim, 2-Bike and 2-Run per week (6 sessions) Use this if you have between 2 and 4 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike. GREAT BASIC PROGRAM for beginners.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 13m (duration) / Max Swim: 39m (duration)
Sprint - 3x Balanced - 16 Week - (Import) Available for: Bronze members
Duration: 112 days (16 weeks) 3-Swim, 3-Bike and 3-Run per week (9 sessions) Use this if you have between 3.5 and 6 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - 3x Balanced - 20 Week - (Import) Available for: Bronze members
Duration: 140 days (20 weeks) 3-Swim, 3-Bike and 3-Run per week (9 sessions) Use this if you have between 3.5 and 6 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 22m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - Bike Focused - 16 Week - (Import) Available for: Bronze members
Duration: 112 days (16 weeks) 2-Swim, 3-Bike and 2-Run per week (7 sessions) Use this if you have between 2.5 and 5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - Bike Focused - 20 Week - (Import) Available for: Bronze members
Duration: 140 days (20 weeks) 2-Swim, 3-Bike and 2-Run per week (7 sessions) Use this if you have between 2.5 and 5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - Run Focused - 16 Week - (Import) Available for: Bronze members
Duration: 112 days (16 weeks) 2-Swim, 2-Bike and 3-Run per week (7 sessions) Use this if you have between 2.5 and 5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - Run Focused - 20 Week - (Import) Available for: Bronze members
Duration: 140 days (20 weeks) 2-Swim, 2-Bike and 3-Run per week (7 sessions) Use this if you have between 2.5 and 5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - Swim Focused - 16 Week - (Import) Available for: Bronze members
Duration: 112 days (16 weeks) 3-Swim, 2-Bike and 2-Run per week (7 sessions) Use this if you have between 2.5 and 4.5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
Sprint - Swim Focused - 20 Week - (Import) Available for: Bronze members
Duration: 140 days (20 weeks) 3-Swim, 2-Bike and 2-Run per week (7 sessions) Use this if you have between 2.5 and 4.5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.
Min Bike: 24m (duration) / Max Bike: 1h 17m (duration) Min Run: 12m (duration) / Max Run: 39m (duration) Min Swim: 12m (duration) / Max Swim: 39m (duration)
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