Olympic · 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.

Purchases open with the app launch — $14.99Review three complete weeks 7-day guarantee

Plan length: 19 weeks
Complete plan: 168 sessions
Starting week: 8h 43m
Peak week: 11h 42m

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.10 sessions

Training rhythm: 6 days on · 1 day off
Double days: Tue · Wed · Fri · Sun
Sport mix: 3 Swim4 Bike3 Run

Monday

Rest day

No workoutRecover and adapt

Tuesday

2 sessions

BIBase Builder

Steady 30

30 min

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

RUSpeed Play

10 × 1 min Fast

60 min

5 min Z1 → 20 min Z2 → 10 × (1 min Z4 / 2 min Z1) → 5 min Z1

Wednesday

2 sessions

SWCheck-In

400/200 Check-In

1850m

250 Z1 → 400 Z3 (120 sec rest) → 200 Z3 (120 sec rest) → 1000 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 2,250

2250m

300 Z1 → 1650 Z2 → 300 Z1

RURecovery

Easy 40

40 min

40 min Zone 1

Saturday

1 session

BIPower Repeats

3 × 2½ min Power Repeats

92.5 min

10 min Z1 → 10 min Z2 → 3 × (2½ min Z4 / 5 min Z1) → 45 min Z2 → 5 min Z1

Sunday

2 sessions

SWCruise Control

10 × 100 Cruise Repeats

2500m

250 Z1 → 500 Z2 → 10 × (100 Z3 / 15 sec rest) → 500 Z2 → 250 Z1

RUBase Builder

Steady 60

60 min

5 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.10 sessions

Training rhythm: 6 days on · 1 day off
Double days: Tue · Wed · Fri · Sun
Sport mix: 3 Swim4 Bike3 Run

Monday

Rest day

No workoutRecover and adapt

Tuesday

2 sessions

BIBase Builder

Steady 30

30 min

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

RUPower Repeats

4 × 2½ min Power Repeats

60 min

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

Wednesday

2 sessions

SWStronger for Longer

500 Strong

1750m

250 Z1 → 500 Z3 → 750 Z2 → 250 Z1

BIBase Builder

Steady 60

60 min

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

Thursday

1 session

BICruise Control

4 × 6 min Cruise Repeats

61 min

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

Friday

2 sessions

SWMix It Up

5 × 200 + 10 × 25 Mix

2500m

500 Z1 → 5 × (200 Z3 / 15 sec rest) → 250 Z1 → 10 × (25 Z5 / 10 sec rest) → 500 Z1

RURecovery

Easy 45

45 min

45 min Zone 1

Saturday

1 session

BIBursts

10 × 1 min Bursts

105 min

15 min Z1 → 15 min Z2 → 10 × (1 min Z5 / 2 min Z1) → 40 min Z2 → 5 min Z1

Sunday

2 sessions

SWGo Long

4 × 500 Steady

2500m

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

RUBase Builder

Steady 70

70 min

5 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.10 sessions

Training rhythm: 6 days on · 1 day off
Double days: Wed · Thu · Fri · Sun
Sport mix: 3 Swim3 Bike4 Run

Monday

Rest day

No workoutRecover and adapt

Tuesday

1 session

RUPower Repeats

6 × 2½ min Power Repeats

60 min

15 min Z1 → 6 × (2½ min Z4 / 5 min Z1)

Wednesday

2 sessions

SWMix It Up

5 × 100 + 10 × 25 Mix

1750m

500 Z1 → 5 × (100 Z3 / 15 sec rest) → 250 Z1 → 10 × (25 Z5 / 10 sec rest) → 250 Z1

BIBase Builder

Steady 60

60 min

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

Thursday

2 sessions

BIBase Builder

Steady 90

90 min

30 min Zone 1 → 50 min Zone 2 → 10 min Zone 1

RUMix It Up

1½–5–10–5–1½ Pyramid

46 min

5 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

2 sessions

SWSpeed Play

10 × 50 Fast

2500m

500 Z1 → 500 Z2 → 10 × (50 Z4 / 20 sec rest) → 500 Z2 → 500 Z1

RURecovery

Easy 30

30 min

30 min Zone 1

Saturday

1 session

BIMix It Up

2 × 20 min + 5 × 1 min Mix

120 min

20 min Z1 → 2 × (20 min Z3 / 15 min Z1) → 5 × (1 min Z4 / 2 min Z1) → 15 min Z1

Sunday

2 sessions

SWSpeed Play

12 × 25 Fast

2300m

250 Z1 → 500 Z2 → 12 × (25 Z5 / 10 sec rest) → 1000 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 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.

Purchases open with the app launch — $14.99One-time purchase · 7-day money-back guarantee