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This plan is for someone who is completely new to the multi-sport world.  It is a 16 week triathlon training plan that is designed to introduce someone of no particular sporting background to triathlon specific training.  The plan starts out slowly and gradually increases the training load so that the individual will be able to handle a higher volume and more specificity following this 16 weeks.  

This 5K training plan is designed for someone who is entirely new to the world of running.  This plan is 12-weeks long and is comprised of a slow, gradual build up to the athlete's first 5K.  While this plan is designed with a first 5K in mind, it can also serve as a road map for someone who wants to begin running with no event in mind.  

 

This is a 10-week long introductory plan to weight lifting for cycling.  The plan will start you out with specific basic movements and slowly build you up to using weights and building overall strength.  This plan is great during the winter off-season months off after a summertime break heading into a fall season.  

 

This 8-week long plan is designed for an intermediate level triathlete who is coming out of their winter hibernation.  It follows a structure of 3 weeks "on" followed by 1 recovery week with reduced volume and intensity. It starts out at 6.5 hours and builds to 9 hours of training per week over the 8 weeks.  The intensity also steadily increases week to week and will leave you ready for more goal/race specific work in your next training cycle.  Enjoy! 

 
 

This 7 week plan is designed to help cyclists achieve a higher threshold power.
This plan is for intermediate athletes who have between 12-14hr a week to train. 

 
 

This 9 week plan is designed to help cyclists achieve a higher threshold power.
This plan is for intermediate athletes who have between 12-14hr a week to train.

 

This 13 week plan is designed to help cyclists achieve a higher threshold power.
This plan is for intermediate athletes who have between 12-14hr a week to train.

 

This is a 12-week plan designed for intermediate runners looking for a 10K personal best! 

 

This Threshold builder is comprised of 2x4 week blocks broken into 3 week builds 1 week active recovery with a  20' test at the beginning and end to establish a theoretical sustained 1hr power number.This is designed for a triathlete looking to improve their power output on the bike and give it some gas on group rides to impress their friends. This plan is based on the athlete having 14-16hr per week to train.