All plans and guides are delivered as PDF files.


  • Started training for triathlon in the past year or have just come back to the sport.
  • Have been training a few times a week, but haven’t seen enough progress
  • Want to race, but need direction on how to put all the pieces together to develop into a proper Triathlete.
  • Don’t have that much time to train – family, work and other priorities mean you can’t spend as much time training as you’d like.


  • Weeks 1-3: Fitness testing and two weeks of intensity.
  • Week 4: Recovery week to absorb work of previous three weeks.
  • Weeks 5, 6: Big build in both intensity and volume to give your system a push.
  • Week 7: Recovery week to absorb work of previous two weeks.
  • Weeks 8-10: Final push to boost your top-end fitness and freshen up before inflicting your hard-earned strength on others.


  • An average of 6 hours per week, with volume ranging between 4.5 and 7 hours a week.
  • You’ll have an average of five workout days a week.
  • Is Mt. Sufferlandria erupting and the ash cloud is forcing you to ride indoors. That's OK, you can do each workout on your trainer. Simply reduce the duration by 25% but increase the RPE by 1. (Not sure what RPE means? It's all explained in detail in the plans.)


  • The Long Scream
  • The Rookie
  • Nine Hammers
  • Rubber Glove
  • Half is Easy
  • Angels 2015
  • Elements of Style
  • Steamroller
  • The Machine
  • CHRYSALIS (Triathlon)

Sample Images

Related Items

The Sufferfest App - Free 7 Day Trial

The Sufferfest App for Mac, iPad and iPhone is the most affordable, and powerful, way to turbo-charge your fitness. Get unlimited access to our entire video library. Connect to your power meter, heart rate strap or smart trainer, and train to specific fitness targets exactly the way our coaches intended. You can even train with virtual power. Try it free today.