Free 4-Week Beginner Triathlon Plan | Peak Within Coaching

Free Training Plan — 4 Weeks — Beginner Triathlon

Your first four weeks.
Structured. Free.
No guesswork.

A real 4-week beginner triathlon plan built by an ESCI-certified coach who started from zero. Swim, bike, run — structured sessions delivered straight into TrainingPeaks.

4
Weeks
3
Sports
~6h
Per week
FREE
No card needed

What's Inside the Plan

Four weeks. Built for real beginners.

01

Find Your Feet

Low volume, high structure. The goal is consistency — not fitness. Getting into the habit of three sports in one week is the first win.

2× swim 2× bike 2× run/walk
02

Build the Base

Sessions get slightly longer. Swim technique introduced. Easy pace enforced — this is aerobic base work, not fitness testing.

2× swim 2× bike 2× run
03

First Brick

Your first bike-to-run session. Short and manageable — just enough to feel what transition fatigue is before race day.

2× swim Brick session 2× run
04

Race Simulation

A lighter week with one longer session mimicking race conditions. By Sunday, you'll know you're ready.

Open water swim Long bike Race-pace run

🏊 Swim

2× / week

Avg 37 min · longest 45 min

🚴 Bike

2× / week

Avg 2h 13min · longest 1h 30min

🏃 Run

2× / week

Avg 1h 17min · longest 1h 01min

💤 Recovery

1 day off

Built in every week — non-negotiable

Is This Right For You

Right plan. Wrong plan.

This plan is for you if...

You've never done a triathlon but you're thinking about it. You want to see what structured training actually looks like before committing to a coach. You have 6–8 hours a week and want a real starting point — not a generic PDF with no structure.

This plan is not enough if...

You've already registered for a race with a date. You need someone to adjust your plan when life gets in the way. You want accountability, feedback on your data, and a coach who's actually watching how you're doing. That's what personal coaching is for.

From the Coach

I built this because I needed it.

When I started in April 2022, I couldn't find a free plan that was honest about where beginners actually are. Everything assumed you could already swim, already owned a road bike, already knew what a brick session was.

I didn't. So I figured it out the hard way — and then built the plan I wished I'd had.

Three years later: Ironman Copenhagen finisher. 11:58:25. This is where it started.

— Nenad Starc · ESCI Certified Coach · Peak Within Coaching

2022
First bike ride No triathlon background. Zero endurance history.
2023
Olympic Tri — DTS Zandvoort First race. First finish line.
2024
Ironman 70.3 Westfriesland First half distance. Not the last.
2025
Ironman Copenhagen — 11:58:25 Zero to full distance in 3 years.

The plan is the start.
Not the destination.

Four weeks will show you what structured training feels like. When you're ready for a plan built around your race, your schedule, and your goals — that's what coaching is for.

Book free consultation

30 minutes. No commitment. Just an honest conversation.