Templates
The beginner triathlon week
A beginner triathlon training week around a job: swim on Monday and Thursday mornings, bike Tuesday and a longer ride on Saturday, run Wednesday and Sunday, and Friday for rest.
Mon
- Swim06:30–07:15
- Work09:00–15:00
Tue
- Work09:00–15:00
- Bike18:00–19:00
Wed
- Work09:00–15:00
- Run18:00–18:45
Thu
- Swim06:30–07:15
- Work09:00–15:00
Fri
- Work09:00–15:00
Sat
- Long bike09:00–11:00
Sun
- Long run09:00–10:00
The week, day by day
- Monday: 06:30 Swim (45 min), 09:00 Work (6 h)
- Tuesday: 09:00 Work (6 h), 18:00 Bike (1 h)
- Wednesday: 09:00 Work (6 h), 18:00 Run (45 min)
- Thursday: 06:30 Swim (45 min), 09:00 Work (6 h)
- Friday: 09:00 Work (6 h)
- Saturday: 09:00 Long bike (2 h)
- Sunday: 09:00 Long run (1 h)
Why it works
- Each sport twice is enough to improve.
- Friday off comes before the big weekend sessions.
- Long sessions on the weekend, when you have the time.
Make it yours
- New to swimming? Spend one session on technique.
- Add strength work once a week if you have the time.
Use it
Open the week builder, paste the line below and adjust the times to your life:
Questions
How many hours a week do you need for a beginner triathlon?
Around 6 hours is a common start. This plan has about 6.5.
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