3 workouts per week in each sport, 2 days of strength training and core work. Start this program if you can consistently swim 40min, run 60min and bike 90min. 20369FREE Sprint - Bike Focused - 20 Week2-Swim, 3-Bike and 2-Run per week (7 sessions) Use this if you have between 2.5 and 5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.20257FREE Sprint - Run Focused - 20 Week2-Swim, 2-Bike and 3-Run per week (7 sessions) Use this if you have between 2.5 and 5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.20247FREE Sprint - Swim Focused - 20 Week3-Swim, 2-Bike and 2-Run per week (7 sessions) Use this if you have between 2.5 and 4.5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.20247FREE Beginner Ironman - 20 Weeks - RPEThis training plan is written to prepare you to finish your first Ironman. I hope in a year I could be on your testimonials page! Seriously, thanks for having a wealth of info for beginners like me that do not need to pay for a coach yet. Since this is a run focus program, your bike and swim will be maintenance only (2-3x per week). I stuck to the program about 90% of the time.
Developed by Jorge Martinez of E3 Training Solutions, this plan will get you ready for spring!16404FREE Winter Cycling with Heart RateA heart rate based cycling program designed for triathletes and cyclists to improve their Critical Power over a 16 week period. The schedule consists of 3 workouts per week in each sport.12346-7 Duathlon, 10K/40k/5k, 12 WeekThis program should be used for an athlete who is an experienced duathlete and their goal is to complete a medium distance duathlon without difficulty.12677-8 Winter Maintenance - 8 Weeks SWIM FOCUSGet ready to get wet often! This plan will expose your swim weakness but allow you to progress over the 8 weeks and see a good improvement. A.R., Florida Just ran my first Tri the Olympic length Make-a-Wish Triathlon held at Bethany Beach, DE. See the article for details.12376-7FREE Winter Cycling with PowerA power based cycling program geared for triathletes and cyclists to improve their Critical Power over a 16 week period. This is an RPE based plan.12799-10 Intermediate Olympic - 21 Week, 1 Race - RPEThis training plan is written to prepare you to become faster at Olympic distance race. I am in moderately good shape except that I weigh 198 lbs, but aerobically I can still do pretty well on the Army Physical Fitness Test. 1251010-11 Beginner Olympic - 8 Week - HR Olympic distance athletes should have completed at least one Sprint distance triathlon and/or have a competitive background in swimming, biking or running. New Page 1 Read what others have said about our TNO training programs. I am 22 and have been thinking about doing the Ironman since I saw it on TV in high school.
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