4-Week Program Template for Triathlon

Use in FirstRep document

Training Schedule

A structured training schedule is key to balancing swimming, biking, and running effectively.

# Weekly Training Volume (hours) *

Enter total training hours

Y/N Brick Workouts (yes/no) *

Include brick workouts?

# Long Run Distance (miles) *

Enter distance for long run

Nutrition Plan

Fueling properly can enhance performance and recovery during training.

# Daily Caloric Intake *

Enter daily calories

... Hydration Strategy *

Describe hydration plan

Aa Pre-Race Meal *

Enter pre-race meal options

Transition Strategies

Efficient transitions can save valuable time on race day.

... Transition Area Setup *

Describe your setup for T1 and T2

Y/N Practice Transitions (yes/no) *

Have you practiced transitions?

Recovery Techniques

Incorporating recovery strategies is crucial to prevent burnout and injuries.

# Weekly Recovery Days *

Enter number of recovery days

vv Active Recovery Activities *

Race Day Checklist

A comprehensive checklist ensures you’re prepared for race day.

... Gear Checklist *

List all gear needed

... Race Day Logistics *

Detail logistics for race day

Why Use This Template

Structured Training

Helps you balance multiple disciplines effectively.

Comprehensive Plan

Covers all aspects of training, nutrition, and recovery.

How to Use

Fill out each section based on your current fitness level and race goals.

Customize the training volume to fit your schedule and commitments.

Customization Tips

Adjust the weekly training volume based on your experience level.
Incorporate specific brick workouts tailored to your race distance.
Modify nutrition plans according to personal dietary preferences.
Ensure recovery days align with your training intensity.
Specify race day logistics based on the race location.

Build and send triathlon templates digitally with FirstRep. Free for up to 3 clients.

Start for Free See All Features

Frequently Asked Questions

How do I balance training for three disciplines?

Focus on a structured schedule that incorporates each discipline while allowing for recovery.

What are brick workouts?

Brick workouts involve doing two disciplines back-to-back, commonly biking followed by running.