Most first-time triathletes do one of two things: they either under-train and panic in the final month, or they try to “cram” like it’s an exam and show up to race day exhausted. A 12-week build doesn’t have to be complicated — but it has to be intentional.
Phase 1 · Weeks 1–4 · Build The Engine
The first month is about frequency, not hero workouts. Your goal is to touch each discipline multiple times per week so your body learns the rhythm of triathlon training.
- Swim 2–3x per week focusing on relaxed technique and breathing.
- Bike 2–3x per week with mostly easy spins and 1 slightly longer ride.
- Run 2–3x per week at conversational effort — no speed work yet.
Think “collect solid sessions” not “destroy myself.” If you’re consistently hitting 6–8 total sessions per week, you’re already ahead of most beginners.
Phase 2 · Weeks 5–8 · Add Specific Stress
Now that your body can handle the routine, we add a little fire. This is where we introduce controlled intensity and longer race-relevant work.
- One bike session each week with tempo or sweet spot intervals.
- One run session with short pickups or light intervals on tired legs.
- One weekly brick — an easy run right off the bike to teach your legs the “changeover.”
Recovery still matters. If your sleep, mood, or motivation start crashing, you’re not being soft — your body is telling you the truth. Pull one session out before your body forces you to.
Phase 3 · Weeks 9–11 · Dress Rehearsal
Now we sharpen race specificity. That means longer rides, race-pace efforts, and practicing your fueling so nothing is a surprise on race day.
- One long ride each week that reaches 80–100% of race distance.
- A weekly run with segments at target race pace off reasonably tired legs.
- Open water practice if your race is not in a pool.
Your top priority here is predictability. We want your body saying, “We’ve seen this before,” not “What is happening?” when you hit halfway.
Week 12 · Taper And Trust The Work
The final week is about doing less, not more. Frequency stays, but volume drops. Short, snappy efforts keep you sharp without adding fatigue.
If you’re tempted to prove your fitness in week 12, don’t. You prove it on race day. This week is about storing energy, not burning it.
If you want this mapped onto your actual schedule — around kids, shifts, and real life — that’s where coaching shines. The right plan isn’t just “12 weeks long.” It fits your world so you can actually execute it.