RUBase Builder
Steady 45
45 min5 min Zone 1 → 35 min Zone 2 → 5 min Zone 1
Full distance plans
Full distance · First race or rebuild
Beginner Triathlon Training Plan
Choose this if you are new to triathlon or rebuilding after time away. Review the workload below: every workout shown comes from the plan you will receive.
Review three complete weeks 7-day guarantee
- Plan length
- 21 weeks
- Complete plan
- 121 sessions
- Starting week
- 4h 43m
- Peak week
- 12h 26m
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 plan.
W01Week 1 · Establish the routineThe opening week sets the schedule with aerobic work, technique, and controlled intensity.6 sessions
- Training rhythm
- 5 days on · 2 days off
- Double days
- Sun
- Sport mix
- 2 Swim2 Bike2 Run
Monday
Rest dayNo workoutRecover and adapt
Tuesday
1 sessionWednesday
1 sessionSWCheck-In
400/200 Check-In
1000m200 Z1 → 400 Z3 (120 sec rest) → 200 Z3 (120 sec rest) → 200 Z1
Thursday
1 sessionBICruise Control
3 × 5 min Cruise Repeats
60 min5 min Z1 → 20 min Z2 → 3 × (5 min Z3 / 3 min Z1) → 5 min Z2 → 6 min Z1
Friday
1 sessionRUBase Builder
Steady 60
60 min5 min Zone 1 → 50 min Zone 2 → 5 min Zone 1
Saturday
Rest dayNo workoutRecover and adapt
Sunday
2 sessionsSWCruise Control
5 × 100 Cruise Repeats
1500m500 Z1 → 5 × (100 Z3 / 15 sec rest) → 500 Z1
BIBursts
6 × 1 min Bursts
78 min5 min Z1 → 10 min Z2 → 6 × (1 min Z5 / 2 min Z1) → 40 min Z2 → 5 min Z1
W02Week 2 · Begin the progressionThe weekly pattern stays familiar while selected sessions add duration or repeat work.6 sessions
- Training rhythm
- 5 days on · 2 days off
- Double days
- Sun
- Sport mix
- 2 Swim2 Bike2 Run
Monday
Rest dayNo workoutRecover and adapt
Tuesday
1 sessionRUSpeed Play
4 × 1 min Fast
45 min5 min Z1 → 28 min Z2 → 4 × (1 min Z4 / 2 min Z1)
Wednesday
1 sessionSWStronger for Longer
500 Strong
1500m250 Z1 → 500 Z3 → 500 Z2 → 250 Z1
Thursday
1 sessionBIFinish Strong
Fast Finish 15 min
60 min5 min Z1 → 40 min Z2 → 15 min Z3
Friday
Rest dayNo workoutRecover and adapt
Saturday
1 sessionRUBase Builder
Steady 70
70 min5 min Zone 1 → 60 min Zone 2 → 5 min Zone 1
Sunday
2 sessionsSWBase Builder
Steady 1,750
1750m300 Z1 → 1150 Z2 → 300 Z1
BIBursts
12 × 30 sec Bursts
74 min5 min Z1 → 5 min Z2 → 12 × (30 sec Z5 / 90 sec Z1) → 35 min Z2 → 5 min Z1
W08Week 8 · See a later training blockA later week shows how longer aerobic sessions and purposeful intensity fit together.6 sessions
- Training rhythm
- 5 days on · 2 days off
- Double days
- Sun
- Sport mix
- 2 Swim2 Bike2 Run
Monday
Rest dayNo workoutRecover and adapt
Tuesday
1 sessionRUCruise Control
3 × 5 min Cruise Repeats
60 min5 min Z1 → 21 min Z2 → 3 × (5 min Z3 / 3 min Z1) → 5 min Z2 → 5 min Z1
Wednesday
1 sessionSWCruise Control
6 × 200 Cruise Repeats
1500m150 Z1 → 6 × (200 Z3 / 15 sec rest) → 150 Z1
Thursday
1 sessionBICruise Control
4 × 7 min Cruise Repeats
65 min5 min Z1 → 10 min Z2 → 4 × (7 min Z3 / 3 min Z1) → 5 min Z2 → 5 min Z1
Friday
Rest dayNo workoutRecover and adapt
Saturday
1 sessionRUBase Builder
Steady 90
90 min5 min Zone 1 → 80 min Zone 2 → 5 min Zone 1
Sunday
2 sessionsSWSpeed Play
5 × 50 Fast
1750m250 Z1 → 500 Z2 → 5 × (50 Z4 / 20 sec rest) → 500 Z2 → 250 Z1
BIBase Builder
Steady 150
150 min70 min Zone 1 → 70 min Zone 2 → 10 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 21 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.
One-time purchase · 7-day money-back guarantee