RUSpeed Play
8 × 1 min Fast
39 min5 min Z1 → 5 min Z2 → 8 × (1 min Z4 / 2 min Z1) → 5 min Z1
Sprint plans
Sprint · Add volume and quality
Intermediate Triathlon Training Plan
Choose this if swimming, cycling, and running are already part of your normal training week. Review the workload below: every workout shown comes from the plan you will receive.
Review three complete weeks 7-day guarantee
- Plan length
- 19 weeks
- Complete plan
- 167 sessions
- Starting week
- 7h 20m
- Peak week
- 10h 18m
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 Intermediate 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 dayNo workoutRecover and adapt
Tuesday
1 sessionWednesday
2 sessionsSWCheck-In
400/200 Check-In
1850m250 Z1 → 400 Z3 (120 sec rest) → 200 Z3 (120 sec rest) → 1000 Z1
BIBase Builder
Steady 60
60 min5 min Zone 1 → 50 min Zone 2 → 5 min Zone 1
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
2 sessionsSWBase Builder
Steady 2,250
2250m300 Z1 → 1650 Z2 → 300 Z1
RURecovery
Easy 40
40 min40 min Zone 1
Saturday
1 sessionBIPower Repeats
3 × 2½ min Power Repeats
59.5 min10 min Z1 → 10 min Z2 → 3 × (2½ min Z4 / 5 min Z1) → 17 min Z1
Sunday
2 sessionsSWCruise Control
10 × 100 Cruise Repeats
2500m250 Z1 → 500 Z2 → 10 × (100 Z3 / 15 sec rest) → 500 Z2 → 250 Z1
RUBase Builder
Steady 60
60 min5 min Zone 1 → 50 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 dayNo workoutRecover and adapt
Tuesday
1 sessionRUPower Repeats
3 × 2½ min Power Repeats
44.5 min15 min Z1 → 3 × (2½ min Z4 / 5 min Z1) → 7 min Z1
Wednesday
2 sessionsSWStronger for Longer
500 Strong
1750m250 Z1 → 500 Z3 → 750 Z2 → 250 Z1
BIBase Builder
Steady 60
60 min5 min Zone 1 → 50 min Zone 2 → 5 min Zone 1
Thursday
1 sessionBICruise Control
4 × 6 min Cruise Repeats
61 min5 min Z1 → 10 min Z2 → 4 × (6 min Z3 / 3 min Z1) → 5 min Z2 → 5 min Z1
Friday
2 sessionsSWMix It Up
5 × 200 + 10 × 25 Mix
2500m500 Z1 → 5 × (200 Z3 / 15 sec rest) → 250 Z1 → 10 × (25 Z5 / 10 sec rest) → 500 Z1
RURecovery
Easy 45
45 min45 min Zone 1
Saturday
1 sessionBIBursts
12 × 30 sec Bursts
74 min5 min Z1 → 5 min Z2 → 12 × (30 sec Z5 / 90 sec Z1) → 35 min Z2 → 5 min Z1
Sunday
2 sessionsSWGo Long
4 × 500 Steady
2500m250 Z1 → 4 × (500 Z2 / 60 sec rest) → 250 Z1
RUBase Builder
Steady 70
70 min5 min Zone 1 → 60 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 · Thu · Sun
- Sport mix
- 3 Swim3 Bike3 Run
Monday
Rest dayNo workoutRecover and adapt
Tuesday
1 sessionRUPower Repeats
6 × 2½ min Power Repeats
60 min15 min Z1 → 6 × (2½ min Z4 / 5 min Z1)
Wednesday
2 sessionsSWMix It Up
5 × 100 + 10 × 25 Mix
1750m500 Z1 → 5 × (100 Z3 / 15 sec rest) → 250 Z1 → 10 × (25 Z5 / 10 sec rest) → 250 Z1
BIRecovery
Easy 60
60 min60 min Zone 1
Thursday
2 sessionsBIBase Builder
Steady 90
90 min30 min Zone 1 → 50 min Zone 2 → 10 min Zone 1
RUMix It Up
1½–5–10–5–1½ Pyramid
46 min5 min Z1 → 5 min Z2 → 1½ min Z5 → 2 min Z1 → 5 min Z4 → 2 min Z1 → 10 min Z3 → 2 min Z1 → 5 min Z4 → 2 min Z1 → 1½ min Z5 → 5 min Z1
Friday
1 sessionSWSpeed Play
12 × 50 Fast
3100m500 Z1 → 500 Z2 → 12 × (50 Z4 / 20 sec rest) → 1000 Z2 → 500 Z1
Saturday
1 sessionBICruise Control
4 × 8 min Cruise Repeats
90 min10 min Z1 → 10 min Z2 → 4 × (8 min Z3 / 3 min Z1) → 21 min Z2 → 5 min Z1
Sunday
2 sessionsSWSpeed Play
12 × 25 Fast
2300m250 Z1 → 500 Z2 → 12 × (25 Z5 / 10 sec rest) → 1000 Z2 → 250 Z1
RUBase Builder
Steady 90
90 min5 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 19 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.
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