MHR Online - Triathlon / Endurance Prep (Beginner)

Build swim, bike, and run endurance, develop strength and mobility, and prepare confidently for race day with this 12 week triathlon training program designed specifically for beginners.

Whether you’re tackling your first sprint or Olympic distance triathlon, this plan blends structured endurance training, technique drills, and brick sessions so you build fitness across all three disciplines while staying strong, mobile, and injury free.

Instead of guessing how to balance swimming, cycling, running, and strength work, this program integrates everything into a clear, progressive structure to maximise results and keep you race ready.

Over 12 weeks, you’ll move through four structured training phases designed to build confidence and performance:

Foundation & Technique (Weeks 1-4)

Develop efficient movement patterns, build aerobic fitness, and establish comfort across all three disciplines.

Build & Brick Sessions (Weeks 5-8)

Introduce intervals and brick sessions to boost endurance, practise bike to run transitions, and improve race day resilience.

Peak & Race Prep (Weeks 9-11)

Push long bike and run distances close to race targets, refine race pace efforts, and practise nutrition and pacing strategies.

Taper & Recovery (Week 12)

Reduce training load, stay sharp with short bursts, and prime your body and mind for race day.

Each Week Includes:

• Swim sessions focused on endurance, efficiency, and technique drills

• Bike rides blending aerobic volume, tempo intervals, and climbing practice

• Runs for aerobic development, strides, and race pace preparation

• Brick sessions to master bike to run transitions

• Integrated strength & mobility to stay injury free and move efficiently

• Clear sets, distances, rest times, and progression cues

Perfect For:

• Beginners aiming to complete their first sprint or Olympic triathlon

• Gym goers and recreational athletes chasing balanced endurance and strength

• Anyone who wants a structured, coach designed plan without the guesswork

If you’re ready to stop winging it and start training smarter, this plan will build your endurance, improve your efficiency, and get you across the finish line strong, confident, and ready to race.