Sprint · Train across all three sports

Beginner Plus Triathlon Training Plan

Choose this if you already train most weeks and can manage a regular swim-bike-run schedule. Review the workload below: every workout shown comes from the plan you will receive.

Purchases open with the app launch — $9.99Review three complete weeks 7-day guarantee

Plan length: 16 weeks
Complete plan: 137 sessions
Starting week: 6h 04m
Peak week: 8h 33m

Before you buy

Inspect three actual training weeks.

Compare the opening week, the first progression, and a later training block. Every session shown comes directly from the Beginner Plus plan.

W01Week 1 · Establish the routineThe opening week sets the schedule with aerobic work, technique, and controlled intensity.9 sessions

Training rhythm: 6 days on · 1 day off
Double days: Wed · Fri · Sun
Sport mix: 3 Swim3 Bike3 Run

Monday

Rest day

No workoutRecover and adapt

Tuesday

1 session

RUBase Builder

Steady 30

30 min

5 min Zone 1 → 20 min Zone 2 → 5 min Zone 1

Wednesday

2 sessions

SWCheck-In

400/200 Check-In

1000m

200 Z1 → 400 Z3 (120 sec rest) → 200 Z3 (120 sec rest) → 200 Z1

BIBase Builder

Steady 60

60 min

5 min Zone 1 → 50 min Zone 2 → 5 min Zone 1

Thursday

1 session

BICruise Control

3 × 5 min Cruise Repeats

60 min

5 min Z1 → 20 min Z2 → 3 × (5 min Z3 / 3 min Z1) → 5 min Z2 → 6 min Z1

Friday

2 sessions

SWBase Builder

Steady 1,500

1500m

300 Z1 → 900 Z2 → 300 Z1

RURecovery

Easy 35

35 min

35 min Zone 1

Saturday

1 session

BIBursts

8 × 30 sec Bursts

60 min

10 min Z1 → 10 min Z2 → 8 × (30 sec Z5 / 60 sec Z1) → 28 min Z1

Sunday

2 sessions

SWCruise Control

5 × 100 Cruise Repeats

1500m

500 Z1 → 5 × (100 Z3 / 15 sec rest) → 500 Z1

RUBase Builder

Steady 45

45 min

5 min Zone 1 → 35 min Zone 2 → 5 min Zone 1

W02Week 2 · Begin the progressionThe weekly pattern stays familiar while selected sessions add duration or repeat work.9 sessions

Training rhythm: 6 days on · 1 day off
Double days: Wed · Fri · Sun
Sport mix: 3 Swim3 Bike3 Run

Monday

Rest day

No workoutRecover and adapt

Tuesday

1 session

RUBase Builder

Steady 35

35 min

5 min Zone 1 → 25 min Zone 2 → 5 min Zone 1

Wednesday

2 sessions

SWStronger for Longer

500 Strong

1500m

250 Z1 → 500 Z3 → 500 Z2 → 250 Z1

BIBase Builder

Steady 30

30 min

5 min Zone 1 → 20 min Zone 2 → 5 min Zone 1

Thursday

1 session

BICruise Control

4 × 5 min Cruise Repeats

60 min

5 min Z1 → 5 min Z2 → 4 × (5 min Z3 / 3 min Z1) → 13 min Z2 → 5 min Z1

Friday

2 sessions

SWMix It Up

5 × 100 + 5 × 50 Mix

1750m

500 Z1 → 5 × (100 Z3 / 15 sec rest) → 250 Z1 → 5 × (50 Z4 / 20 sec rest) → 250 Z1

RURecovery

Easy 35

35 min

35 min Zone 1

Saturday

1 session

BIBursts

8 × 30 sec Bursts

60 min

10 min Z1 → 10 min Z2 → 8 × (30 sec Z5 / 60 sec Z1) → 28 min Z1

Sunday

2 sessions

SWBase Builder

Steady 1,600

1600m

300 Z1 → 1000 Z2 → 300 Z1

RUBase Builder

Steady 50

50 min

5 min Zone 1 → 40 min Zone 2 → 5 min Zone 1

W08Week 8 · See a later training blockA later week shows how longer aerobic sessions and purposeful intensity fit together.9 sessions

Training rhythm: 6 days on · 1 day off
Double days: Wed · Fri · Sun
Sport mix: 3 Swim3 Bike3 Run

Monday

Rest day

No workoutRecover and adapt

Tuesday

1 session

RUCruise Control

4 × 5 min Cruise Repeats

52 min

5 min Z1 → 5 min Z2 → 4 × (5 min Z3 / 3 min Z1) → 5 min Z2 → 5 min Z1

Wednesday

2 sessions

SWCruise Control

6 × 200 Cruise Repeats

1500m

150 Z1 → 6 × (200 Z3 / 15 sec rest) → 150 Z1

BIBase Builder

Steady 45

45 min

5 min Zone 1 → 35 min Zone 2 → 5 min Zone 1

Thursday

1 session

BIPower Repeats

4 × 2½ min Power Repeats

60 min

15 min Z1 → 4 × (2½ min Z4 / 5 min Z1) → 15 min Z1

Friday

2 sessions

SWGo Long

4 × 500 Steady

2500m

250 Z1 → 4 × (500 Z2 / 60 sec rest) → 250 Z1

RURecovery

Easy 30

30 min

30 min Zone 1

Saturday

1 session

BICruise Control

4 × 6 min Cruise Repeats

120 min

20 min Z1 → 10 min Z2 → 4 × (6 min Z3 / 3 min Z1) → 49 min Z2 → 5 min Z1

Sunday

2 sessions

SWSpeed Play

10 × 25 Fast

1750m

250 Z1 → 500 Z2 → 10 × (25 Z5 / 10 sec rest) → 500 Z2 → 250 Z1

RUBase Builder

Steady 90

90 min

5 min Zone 1 → 80 min Zone 2 → 5 min Zone 1

Z1–Z5 refer to the intensity zones used in the app. Before each workout, you will see the ordered steps, duration, recovery, and available pace, power, heart-rate, or effort targets.

The complete plan

Schedule all 16 weeks in the app.

Buy the plan here, then sign into Slow N Steady on your iPhone. Schedule from a start date or work backward from race day. Follow, move, skip, or complete sessions in the app. The plan and workouts remain in your library after the schedule ends.

Purchases open with the app launch — $9.99One-time purchase · 7-day money-back guarantee