Triathlon Fitness and Training Program

Membership of Tail End Triers gives you access to our exclusive Fitness and Training program. Here’s a bit more about the program, what’s in it and how it works.

What it is

It’s a triathlon-based training program specially developed for recreational triathletes.

Using a combination of swim, bike and run workout sessions (plus some strength and conditioning) it’s designed to get you fit for triathlon while being flexible and adaptable to fit your ability, preferences and lifestyle.

The program lets you progress at your own pace or simply maintain your fitness.

It’s ideal for building fitness over the winter and it can also be used to prepare for events– the guidance notes explain how.

triathlon training plan

Who is it for

The program is suitable for anyone looking to take part in triathlons up to Olympic distance. Who are more concerned about having an enjoyable experience than finishing on the podium.

You can also use it to build your fitness prior to embarking on a specific middle or full distance triathlon training plan.

To start you’ll need to be doing some physical activity already – we suggest at least 2 ½ hours per week.

It’s suitable for both beginners and experienced triathletes. The flexibility and adaptability make it especially useful for those who are over 50 or who have medical conditions or injuries.

What’s in it

There are 2 key elements – the Workouts Library and the Core Plans.

The Workouts Library

The Workouts Library is a collection of Swim, Bike and Run workout sessions.

Each workout has a specific focus, for example swim technique, bike endurance, run speed.

Within each workout there are 3 levels with Level 1 workouts being short and Level 3 the longest.

Workouts are of specified duration rather than distance. So it doesn’t matter how fast or slow you are.

With the different combinations there are over 90 workouts available.

sample triathlon bike workouts
Example bike workouts

The Core Plans

Included in the program are 3 sample training plans. Each covers 4 weeks.

Level 1 (Casual) starts from just under 4 hours per week.

Level 2 (Enthusiastic) averages around 6 ½ hours per week

Level 3 (Dedicated) averages around 9 ½ hours per week

There’s also a blank plan template that you can use to create your own plan.

Also included are guidance notes to help you get the most from the program

How it works

The core plans are a great starting point, but the beauty of this program is that it lets you progress and adapt according to your needs.

Each of the core plans uses workouts at the same level (so Level 1 plan uses Level 1 workouts). But you don’t have to stick to this – you can adjust workouts to fit your schedule and ability level.

So if you’re an enthusiastic swimmer you can easily add an extra swim session per week and choose to do longer sessions.

At the end of the initial 4 weeks you can progress by adding an extra workout or going up a level for one or two sessions per week.

triathlon training plan template
The blank training template

How to use it

To get started, decide how much time you want to spend on exercise per week.

This should be close to your current level of activity and appropriate to your fitness level.

Now choose the core plan that’s nearest to your level. If you’re between levels, don’t worry – it’s easy to adapt the plans either up or down. So pick the one that feels right for you. You can also switch days around to fit your personal weekly schedule.

The core plans and templates are in spreadsheet format so it’s easy to edit.

The program is exclusive to members of Tail End Triers Join today and get immediate access (plus lots of other benefits)


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