Always wanted to do a triathlon? ¬†Here’s your chance to “tri”! ¬†ūüėȬ† Remember, you should check with your doctor before beginning any formal exercise program.

15 Week Sprint Triathlon for 1st Timers Plan Now Available in TrainingPeaks

We’ve made this plan available in TrainingPeaks, so you can download it for free, and get all of the benefits of using their software. If you do not yet have a TrainingPeaks account you will be prompted to create one. After creating your account, you will be asked to apply the plan to your account. When you do this, make sure you apply the plan according to your end date, which is your race date. Using that date, the software will determine when you need to start training.

Get started with this plan in TrainingPeaks

Not your first triathon? ¬†Not sure how to balance this with your other races? ¬†Contact us at¬†[email protected]¬†for a custom training plan.

Merrill-Ranch1

2016 Anthem Merrill Ranch Triathlon Edition

Note: If you plan on using this plan to train for the 2016 Anthem Merrill Ranch Triathlon, your training starts Monday Dec. 7, 2015. Race day is Saturday, March 19th, 2016

Register early and save! 4 Peaks Racing Anthem Merrill Ranch Sprint Triathlon



2016 Vistancia Triathlon Edition

Note: If you plan on using this plan to train for the 2016 Vistancia Triathlon, your training starts Monday Dec. 14, 2015. Race day is Saturday, March 26th, 2016

Register early and save! 4 Peaks Racing Vistancia Sprint Triathlon



Explanation of zones used in this plan:
Level 1 – L1 – easy / recovery,
Level 2 – L2 – aerobic / conversational,
Level 3 – L3 – tempo / slightly uncomfortable,
Level 4 – L4 – hard / uncomfortable

Week 1: Base
Monday: Day Off
Tuesday: Swim – 500 meters Total – Warm-up: 100 easy. Main Set: 3 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Wednesday: Bike – 30 Minute Base Ride Total – 10 minute warm up at L1, 15 minutes at L2, 5 minute cool down at L1.
Thursday: Run – 15 Minute Easy Run Total – 15 minutes at L1.
Friday: Swim – 500 meters Total – Warm-up: 100 easy. Main Set: 3 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Saturday: Bike – 45 Minute Base Ride Total – 10 minute warm-up at L1, 30 minutes at L2, 5 minute cool down at L1.
Sunday: Run – 20 Minute Easy Run Total – 20 minutes at L1.

Week 2: Base
Monday: Day Off
Tuesday: Swim – 500 meters Total – Warm-up: 100 easy. Main Set: 3 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Wednesday: Bike – 35 Minute Base Ride Total – 10 minute warm up at L1, 20 minutes at L2, 5 minute cool down at L1.
Thursday: Run – 20 Minute Easy Run Total – 20 minutes at L1.
Friday: Swim – 500 meters Total – Warm-up: 100 easy. Main Set: 3 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Saturday: Bike – 50 Minute Base Ride Total – 10 minute warm-up at L1, 35 minutes at L2, 5 minute cool down at L1.
Sunday: Run – 20 Minute Run Total – 5 minutes L1, 10 minutes L2, 5 minutes L1.

Week 3: Base
Monday: Day Off
Tuesday: Swim – 500 meters Total – Warm-up: 100 easy. Main Set: 3 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Wednesday: Bike – 40 Minute Base Ride Total – 10 minute warm up at L1, 20 minutes at L2, 10 minute cool down at L1.
Thursday: Run – 20 Minute Run Total – 5 minutes L1, 10 minutes L2, 5 minutes L1.
Friday: Swim – 500 meters Total – Warm-up: 100 easy. Main Set: 3 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Saturday: Bike – 55 Minute Base Ride Total – 10 minute warm-up at L1, 40 minutes at L2, 5 minute cool down at L1.
Sunday: Run – 25 Minute Run Total – 10 minutes L1, 10 minutes L2, 5 minutes L1.

Week 4: Rest Week! (A lighter week to help you recover)
Monday: Day Off
Tuesday: Swim – 500 meters Total – Warm-up: 100 easy. Main Set: 3 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Wednesday: Bike – 30 Minute Recovery Ride Total – 30 minutes L1 – L2 easy
Thursday: Run – 15 Minute Easy Run Total – 15 minutes at L1
Friday: Swim – 500 meters Total – Warm-up: 100 easy. Main Set: 3 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Saturday: Bike – 45 Minute Recovery Ride Total – 45 minutes L1 – L2 easy
Sunday: Run – 20 Minute Easy Run Total – 20 minutes at L1

Week 5: Base
Monday: Day Off
Tuesday: Swim – 550 meters Total – Warm-up: 100 L1 easy. Main Set: 150 L2 w/ 60 seconds rest, 2 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Wednesday: Bike – 45 Minute Base Ride w/ Spin-ups Total – 10 minutes L1, 25 minutes L2, 10 minutes L1. Include two to three 30 second L3 spin-ups w/ 90 seconds in between each during L2 portion.
Thursday: Run – 20 Minute Run Total – 5 minutes L1, 10 minutes L2, 5 minutes L1.
Friday: Swim – 600 meters Total – Warm-up: 100 L1 easy. Main Set: 200 L2 w/ 60 seconds rest, 2 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Saturday: Bike – 60 Minute Base Ride Total – 10 minutes warm-up at L1, 45 minutes at L2, 5 minute cool down at L1.
Sunday: Run – 25 Minute Run Total – 10 minutes L1, 10 minutes L2, 5 minutes L1.

Week 6: Base
Monday: Day Off
Tuesday: Swim – 550 Meters Total – Warm-up: 100 L1 easy. Main Set: 150 L2 w/ 60 seconds rest, 2 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Wednesday: Bike – 50 Minute Base Ride w/ Spin-ups Total – 10 minutes L1, 30 minutes L2, 10 minutes L1. Include two to three 30 second L3 spin-ups w/ 90 seconds in between each during L2 portion.
Thursday: Run – 30 Minute Run Total – 10 minutes L1, 10 minutes L2, 10 minutes L1.
Friday: Swim – 600 meters Total – Warm-up: 100 L1 easy. Main Set: 200 L2 w/ 60 seconds rest, 2 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Saturday: Bike – 65 Minute Base Ride Total – 10 minutes warm-up at L1, 45 minutes at L2, 10 minute cool down at L1.
Sunday: Run – 30 Minute Run Total – 10 minutes L1, 15 minutes L2, 5 minutes L1.

Week 7: Base
Monday: Day Off
Tuesday: Swim – 600 meters Total – Warm-up: 100 L1 easy. Main Set: 2 x 150 L2-L3 w/ 45 seconds rest, 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Wednesday: Bike – 55 Minute Base Ride w/ Spin-ups Total – 10 minutes L1, 35 minutes L2, 10 minutes L1. Include two to three 30 second L3 spin-ups w/ 90 seconds in between each during L2 portion.
Thursday: Run – 35 Minute Base Run w/ Striders Total – 10 Minutes L1, 20 Minutes L2, 5 Minutes L1. Include two to three 30 second L3 striders with 90 seconds between during the L2 section. Strider should be faster turnover but same stride length as L2 section.
Friday: Swim – 600 meters Total – Warm-up 100 L1 easy. Main Set: 2 x 200 L2 w/ 60 seconds rest. Warm Down: 100 easy.
Saturday: Bike – 70 Minute Base Ride Total – 10 minutes warm-up at L1, 50 minutes at L2, 10 minute cool down at L1.
Sunday: Run – 40 Minute Run Total – 15 minutes L1, 15 minutes L2, 10 minutes L1.

Week 8: Rest Week! (A lighter week to help you recover)
Additional Rest Week Activity: Think about equipment / clothing you will be wearing for the race.
Monday: Day Off
Tuesday: Swim – 500 meters Total – Warm-up: 100 easy. Main Set: 3 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Wednesday: Bike – 30 Minute Recovery Ride Total – 30 minutes L1 – L2 easy
Thursday: Run – 15 Minute Easy Run Total – 15 minutes at L1
Friday: Swim – 500 meters Total – Warm-up: 100 easy. Main Set: 3 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Saturday: Bike – 45 Minute Recovery Ride Total – 45 minutes L1 – L2 easy
Sunday: Run – 20 Minute Easy Run Total – 20 minutes at L1

Week 9: Base
Monday: Day Off
Tuesday: Swim – 700 meters Total – Warm-up: 200 L1. Main Set: 4 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Wednesday: Bike – 50 Minute Tempo Ride Total – 15 minutes L1, 12 minutes L3, 1 minute L1, 12 Minutes L3, 10 minutes L1.
Thursday: Run – 35 Minute Base Run w/ Striders Total – 10 Minutes L1, 20 Minutes L2, 5 Minutes L1. Include two to three 30 second L3 striders with 90 seconds between during the L2 section. Strider should be faster turnover but same stride length as L2 section.
Friday: Swim – 750 meters Total – Warm-up: 200 L1 easy. Main Set: 3 x 150 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Saturday: Bike – 75 Minute Base Ride Total – 10 minutes warm-up at L1, 55 minutes at L2, 10 minute cool down at L1.
Sunday: Run – 40 Minute Run Total – 15 minutes L1, 15 minutes L2, 10 minutes L1.

Week 10: Base 2
Monday: Day Off
Tuesday: Swim – 700 meters Total – Warm-up: 200 L1. Main Set: 4 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Wednesday: Bike – 50 Minute Tempo Ride Total – 15 minutes L1, 12 minutes L3, 1 minute L1, 12 Minutes L3, 10 minutes L1.
Thursday: Run – 40 Minute Base Run w/ Striders Total – 10 Minutes L1, 20 Minutes L2, 10 Minutes L1. Include two to three 30 second L3 striders with 90 seconds between during the L2 section. Strider should be faster turnover but same stride length as L2 section.
Friday: Swim – 750 meters Total – Warm-up: 200 L1 easy. Main Set: 3 x 150 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Saturday: Bike – 80 Minute Base Ride Total – 10 minutes warm-up at L1, 60 minutes at L2, 10 minute cool down at L1.
Sunday: Run – 45 Minute Run Total – 15 minutes L1, 20 minutes L2, 10 minutes L1.

Week 11: Base 2
Monday: Day Off
Tuesday: Swim – 900 meters Total – Warm-up: 200 L1. Main Set: 6 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Wednesday: Bike – 50 Minute Tempo Ride Total – 15 minutes L1, 25 Minutes L3, 10 minutes L1.
Thursday: Run – 45 Minute Base Run w/ Striders Total – 10 Minutes L1, 25 Minutes L2, 10 Minutes L1. Include two to three 30 second L3 striders with 90 seconds between during the L2 section. Strider should be faster turnover but same stride length as L2 section.
Friday: Swim – 900 meters Total – Warm-up: 200 L1 easy. Main Set: 3 x 200 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Saturday: Bike – 85 Minute Base Ride Total – 10 minutes warm-up at L1, 65 minutes at L2, 10 minute cool down at L1.
Sunday: Run – 50 Minute Run Total – 15 minutes L1, 25 minutes L2, 10 minutes L1.

Week 12: Rest Week! (A lighter week to help you recover)
Rest week activity: Transition Practice – Put all your stuff on your lawn and practice your transitions. Iterate through each transition multiple times looking for ways to organize/do things more quickly. This activity best done tired and wet.
Monday: Day Off
Tuesday: Swim – 500 meters Total – Warm-up: 100 easy. Main Set: 3 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Wednesday: Bike – 30 Minute Recovery Ride Total – 30 minutes L1 – L2 easy
Thursday: Run – 15 Minute Easy Run Total – 15 minutes at L1
Friday: Swim – 500 meters Total – Warm-up: 100 easy. Main Set: 3 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Saturday: Bike – 45 Minute Recovery Ride Total – 45 minutes L1 – L2 easy
Sunday: Run – 20 Minute Easy Run Total – 20 minutes at L1

Week 13: Build
Monday: Day Off
Tuesday: Swim – 900 meters Total – Warm-up: 200 L1. Main Set: 6 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Wednesday: Bike – 60 Minute Interval Ride Total – 20 minute warm up at L1, 3 x 5 minutes at L4 with 5 minute recovery L1 after each interval, 10 minute cool down at L1. Target a cadence between 85-95 RPM during intervals and 90 RPM during recovery.
Thursday: Run – 40 Minute Tempo Run Total – 15 Minutes L1, 7 Minutes L3, 1 Minute L1, 7 Minutes L3, 10 Minutes L1
Friday: Swim – 900 meters Total – Warm-up: 200 L1 easy. Main Set: 2 x 300 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Saturday: Bike – 85 Minute Base Ride Total – 10 minutes warm-up at L1, 65 minutes at L2, 10 minute cool down at L1.
Sunday: Run – 50 Minute Run Total – 15 minutes L1, 25 minutes L2, 10 minutes L1.

Week 14: Build
Monday: Day Off
Tuesday: Swim – 900 meters Total – Warm-up: 200 L1 easy. Main Set: 2 x 300 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Wednesday: Bike – 60 Minute Interval Ride Total – 20 minute warm up at L1, 3 x 5 minutes at L4 with 5 minute recovery L1 after each interval, 10 minute cool down at L1. Target a cadence between 85-95 RPM during intervals and 90 RPM during recovery.
Thursday: Run – 40 Minute Tempo Run Total – 15 Minutes L1, 15 Minutes L3, 10 Minutes L1
Friday: Swim – 900 meters Total – Warm-up: 200 L1 easy. Main Set: 400 L2-L3 w/ 60 seconds rest, 2 x 100 L2-L3 w/ 30 seconds rest. Warm Down: 100 easy.
Saturday: Bike – 90 Minute Base Ride Total – 10 minutes warm-up at L1, 70 minutes at L2, 10 minute cool down at L1.
Sunday: Run – 55 Minute Run Total – 15 minutes L1, 30 minutes L2, 10 minutes L1.

Week 15: Race Week!
Additional Race Week Activity: Check out this video.
Monday: Swim – 500 Meters Total – Warm-up: 100 L1 easy. Main Set: 50 L3-L4 into 200 L2 into 50 L3-L4. Warm Down: 100 easy.
Tuesday: Bike – 30 Minute Race Prep Ride Total – 30 minutes L1-L2 w/ two to three 30 second “fast spin” segments.
Wednesday: Run – 20 Minutes Race Prep Run Total – 20 minutes L1-L2 w/ two to three 30 second “fast turn-over” segments.
Thursday: Run – 30 Minutes Pre-Race Ride Total – 30 minutes L1 easy spin. This is your last chance to run through a bike inspection and think about your race plan.
Friday: Day Off!
Saturday: Race! – Prior to your race complete the following warm-up: 8 to 10 minute L1 jog followed by two to three 30 second L3 “striders” (same stride length but faster turnover) with 60 seconds between. For your race, ease into the swim then low L4 throughout. Have fun!
Sunday: Day Off, Triathlete!