Bike30minBeginnerSession Overview The pre-race bike shake-out is a short, easy ride the day before your triathlon that loosens your legs, checks your equipment is working correctly and helps you feel race-ready without adding any fatigue. This 30-minute spin is designed for triathletes of all levels — especially beginners who benefit from a confidence-building ride to…
Run30minBeginnerSession Overview A gentle 20-25 minute shakeout run designed for the day before or two days before your target race. The purpose is not to build fitness — it’s to loosen your legs, maintain neuromuscular activation, and keep your body moving without creating any additional fatigue. This session is appropriate for all ability levels racing…
Plan Overview This 12-week plan is designed for beginner to lower-intermediate triathletes targeting their first 70.3 (half-ironman distance) event: 1.9km swim, 90km bike, and 21.1km run. You should be comfortable completing an Olympic distance triathlon before starting this plan, and ideally have completed a full triathlon season. By the end of week 12, you will…
Swim45minBeginnerSession Overview This 45-minute pool session is designed for the day after a long or hard bike ride. The goal is not fitness — it is active recovery with a technique focus that reinforces good movement patterns when your body is slightly fatigued. Beginner triathletes will find this session doubles as excellent stroke refinement work…
What to Look For The Garmin Venu 4 is Garmin’s premium health-focused smartwatch — designed for athletes who want rich health analytics alongside solid fitness tracking. Released in 2025, it targets triathletes who need deep recovery monitoring: sleep quality, HRV status, Body Battery energy levels, and stress scores. If you are balancing heavy training with…
Run30minBeginnerSession Overview This short 30-minute run immediately off the bike is designed to help beginners experience and adapt to the unique “brick legs” sensation that comes at the start of the triathlon run leg. Consistency with these short brick runs builds neuromuscular adaptation over time. What You’ll Need Your bike (at least 30-45 minutes of…
What to Look For The COROS Pace 4 launched in November 2025 as the brand’s most capable entry-level multisport watch, weighing just 32g with the nylon band. Named Best Overall Running Watch by Wirecutter in 2026, it brings a major upgrade in display quality, battery life, and training features over its predecessor. For triathletes seeking…
Run30minBeginnerSession Overview This 30-minute easy recovery run with strides is ideal for active recovery days. The main run keeps intensity genuinely low to promote blood flow and recovery, while four short strides at the end remind your neuromuscular system of fast running without creating additional fatigue. Perfect for beginner triathletes on rest days or the…
Bike45minBeginnerSession Overview This 45-minute easy recovery ride is designed for active recovery days. Gentle cycling increases blood flow to tired muscles and helps flush metabolic waste, leaving you fresher for your next hard session. The post-ride stretching routine targets key cycling muscle groups. Ideal for beginners and any athlete recovering from a hard session or…
Swim30minBeginnerSession Overview This beginner-friendly 30-minute open water session builds confidence and endurance for continuous non-stop swimming outdoors. Rather than focusing on speed, the goal is maintaining a relaxed, efficient stroke for the full duration without stopping — a skill that translates directly to a calmer, more controlled triathlon swim leg. What You’ll Need Triathlon wetsuit…
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