Beginner triathlon programme — 8 weeks
Here is the 8-week programme Endu generates for a beginner athlete. It then adapts to your feedback after every session and can lead into a race objective.
- weeks
- 8
- sessions
- 32
- sessions / week
- 4
- peak week
- 3.4 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- EvaluationWeeks 1–1 · 1 wk
- DiscoveryWeeks 2–3 · 2 wk
- BaseWeeks 4–6 · 3 wk
- ProgressionWeeks 7–8 · 2 wk
Volume progression
Week by week: lighter recovery weeks are built in to absorb the load.
| Wk | Phase | Hours | km |
|---|---|---|---|
| 1 | Evaluation | 1.8 h | 10 |
| 2 | Discovery | 1.6 h | 5 |
| 3 | Discovery | 2.1 h | 5 |
| 4 | Base | 3.1 h | 7 |
| 5 | Baserecovery | 2.1 h | 5 |
| 6 | Base | 3.2 h | 7 |
| 7 | Progression | 3.3 h | 14 |
| 8 | Progression | 3.4 h | 15 |
Sample week — week 4 (Base)
Real sessions from the plan with their targets. Each session is detailed step by step and exportable as .fit.
- MondayEasyEasy run 34min34 min · 4.6 km
- TuesdayEasyPool swim 2500 m50 min · 2.5 km
- WednesdayEasy🚴 Bike endurance 75min1 h 15
- ThursdayEasy🚶♂️🏃 Walk-Run · 2min/1min × 628 min
Example generated for a beginner-level profile (VMA 12.5 km/h, 4 sessions/week). Your plan will depend on your level, availability and feedback.
Why this plan works
Science-based periodisation
Base → build → specific → taper, with a recovery week every 3 to 4 weeks. Load goes up, but never two hard weeks in a row without a breather.
Paces, not vague feelings
Every session has target zones (pace, HR) computed from your VMA or a reference performance. A VMA test is built into the plan if you don't know yours.
Three disciplines, one load
Swim, bike and run are planned together: brick sessions, key sessions spread out, and a coherent total load week after week.
A plan that listens
After each session you rate how it felt (RPE). Too hard? The plan eases what follows. Skipped a session? It reschedules or absorbs it.
On your watch
.fit export compatible with Garmin, Coros, Suunto, Polar: the guided workout shows up on your wrist, step by step.
Your plan, not a template athlete's
This plan is generated for an athlete at beginner level training 4 times a week. Yours will be calibrated on your VMA, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.
Create my plan for Getting startedFrequently asked questions
- How many weeks to prepare for Getting started?
- For an athlete at beginner level, Endu builds a 8-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.
- How many sessions per week?
- This example has 4 sessions per week. You choose 2 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
- I'm a beginner, is this plan for me?
- The plan adapts to your declared level (beginner to semi-pro): starting volume, progression and intensity change. Endu also offers a "Discovery" mode without a race to build a base first.
- Can I follow sessions on my watch?
- Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.
- How much does it cost?
- 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.