Plan
Triathlon 12-Week Build
Progressive open-water prep and pool endurance for triathletes.
Plan at a glance
Use this summary to check fit, time expectations, and outcomes.
12 weeks
Flexible
Varies
Flexible
Who it’s for
Highlights
A progressive plan built around confidence, consistency, and steady aerobic growth.
Introduction
Progressive open-water prep and pool endurance for triathletes.
Structure and progression
Phase 1
Weeks 1-3: Technique + aerobic base
Form drills, steady aerobic intervals, and consistent breathing.
Phase 2
Weeks 4-7: Endurance build
Longer intervals with sighting practice and pacing.
Phase 3
Weeks 8-10: Race prep
Race-pace efforts, open-water simulation, and negative splits.
Phase 4
Weeks 11-12: Taper + sharpen
Reduce volume while keeping short, sharp efforts.
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