These plans are designed to get you ready to race! You pick the race and I’ll set the training cycles based off your race! All Race specific plans are based off of heart rate and Rate of Perceived Exertion (RPE) or can be customized to add Power Training Zones, fit your specific needs, strengths, weaknesses, time and personal constraints!
Sprint Distance-
Beginner Level ($29)-
This plan is developed for the athlete who has not
completed a triathlon and is looking for a
basic program designed to comfortably finish a Sprint
Triathlon. This plan is 10 weeks in duration and
consists of 2 workouts per week in each sport with 2
additional weight training sessions. The total volume is
between 3-7 hours a week. The athlete should be able to
swim 400 yards in one session, bike for 1 hour and run/walk
for 40 minutes in one session. It is NOT essential that the
new triathlete be able to match these distance, but it is
encouraged. The athlete should always seek medical
clearance from a Physician prior to starting a new and
rigorous sport.
Intermediate Level ($39)-
This plan is developed for the athlete who has completed
a Sprint distance triathlon and is looking for a
program designed to increase his/her performance at a
Sprint Triathlon. This plan is 10 weeks in
duration and consists of 2-3 workouts per week in each
sport with 2 additional weight training sessions. The total
volume is between 7-10 hours a week. The athlete should be
able to swim 700 yards in one session, bike for 1 hour and
run/walk for 45 minutes in one session.
Advance Level ($49)-
This plan is developed for the athlete who has completed
a Sprint or greater distance triathlon and is looking for a
program designed to make him/her competitive in his/her
age group at the Harbor Lights Sprint Triathlon. This plan is
10 weeks in duration and consists of 3-4 workouts per week
in each sport with 2-3 additional weight training sessions.
The total volume is between 11-15 hours a week. The athlete
should be able to swim 1000 yards in one session, bike for
1:30 and run for 60 minutes in one session.
Olympic Distance-
Beginner Level ($49)-
This plan is developed for the athlete who has not
completed an Olympic distance triathlon and is looking for a
basic program designed to comfortably finish an
Olympic distance Triathlon. This plan is 12 weeks in
duration and consists of 2 workouts per week in each sport
with 2 additional weight training sessions. The total volume
is between 4-8 hours a week. The athlete should be able to
swim 800 yards in one session, bike for 45 min in one
session and run/walk for 30 minutes in one session. It is
NOT essential that the new triathlete be able to match these
distance, but it is encouraged. The athlete should always
seek medical clearance from a Physician prior to starting a
new and rigorous sport.
Intermediate Level ($59)-
This plan is developed for the athlete who has completed
an Olympic distance triathlon and is looking for a
program designed to increase his/her performance at an
Olympic distance triathlon. This plan is 12 weeks in
duration and consists of 2-3 workouts per week in each
sport with 2 additional weight training sessions. The total
volume is between 8-12 hours a week. The athlete should be
able to swim 1500 yards in one session, bike for 1 hour in a
session and run/walk for 45 minutes in one session.
Advance Level ($69)-
This plan is developed for the athlete who has completed
an Olympic distance or greater distance triathlon and is
looking for a program designed to make him/her competitive
in his/her age group at an Olympic distance triathlon. This
is 12 weeks in duration and consists of
3-4 workouts per week in each sport with 2-3 additional
weight training sessions. The total volume is between 11-16
hours a week. The athlete should be able to swim 1500 yards
in one session, bike for 1 hour in one session and run for 45
minutes in one session.
1/2 Ironman Distance-
Beginner Level ($69)-
This plan is developed for the athlete who has not
completed a 1/2 IM distance triathlon, but has completed an
Olympic or Sprint distance triathlon and is looking for a
basic program designed to comfortably finish a 1/2 IM
Triathlon. This plan is 16 weeks in duration
and consists of 2 workouts per week in each sport with 2
additional weight training sessions. The total volume is
between 5-9 hours a week. The athlete should be able to
swim 1500 yards in one session, bike for 2 hour in one
session and run/walk for 60 minutes in one session. It is
NOT essential that the triathlete be able to match these
distance, but it is encouraged.
Intermediate Level ($79)-
This plan is developed for the athlete who has
completed a 1/2 IM distance triathlon and is looking for a
program designed to increase his/her performance at a
1/2 IM Triathlon. This plan is 16 weeks in
duration and consists of 2-3 workouts per week in each
sport with 2 additional weight training sessions. The total
volume is between 7-12 hours a week. The athlete should be
able to swim 1500 yards in one session, bike for 2 hour in
one session and run/walk for 60 minutes in one session. It is
NOT essential that the triathlete be able to match these
distance, but it is encouraged.
Advance Level ($89)-
This plan is developed for the athlete who has completed
a 1/2 IM or greater distance triathlon and is looking for a
program designed to make him/her competitive in his/her
age group at a 1/2 IM Triathlon. This plan
is 16 weeks in duration and consists of 3-4 workouts per
week in each sport with 2-3 additional weight training
sessions. The total volume is between 11-16 hours a week.
The athlete should be able to swim 2000 yards in one
session, bike for 3:00 in one session and run for 1:30
minutes in one session.
Ironman Distance-
Beginner Level ($89)-
This plan is developed for the athlete who has not
completed an Ironman distance triathlon and is looking for a
basic program designed to comfortably finish an Ironman.
This plan is 20 weeks in duration and consists of 2 workouts
per week in each sport with 2 additional weight training
sessions. The total volume is between 5-10 hours a week.
The athlete should be able to swim 2000 yards in one
session, bike for 2 hours in one session and run/walk for
1:30 in one session. It is NOT essential that the new
triathlete be able to match these distance, but it is
encouraged. The athlete should always seek medical
clearance from a Physician prior to attempting such a
rigorous race.
Intermediate Level ($99)-
This plan is developed for the athlete who has completed
an Ironman and is looking for a program designed to
increase his/her performance at an Ironman. This
plan is 20 weeks in duration and consists of 2-3 workouts
per week in each sport with 2 additional weight training
sessions. The total volume is between 8-14 hours a week.
The athlete should be able to swim 3000 yards in one
session, bike for 3 hour in a session and run/walk for 2
hours in one session.
Advance Level ($109)-
This plan is developed for the athlete who has completed
an Ironman triathlon and is looking for a program designed
to make him/her competitive in his/her age group at an
Ironman. This plan is 20 weeks in duration and
consists of 3-4 workouts per week in each sport with 2-3
additional weight training sessions. The total volume is
between 12-16 hours a week. The athlete should be able to
swim 4000 yards in one session, bike for 4 hour in one
session and run for 2 hours in one session.
