The Starting Line is brought to you by AusTriathlon
Set
Getting Started
Welcome to the start of your triathlon journey, and towards finding your unstoppable. Through this easy to follow training guide you’ll gradually prepare yourself for your first Triathlon start line.
The first two weeks are all about laying a strong foundation for success. This block is designed to gently prepare your body for the challenges ahead, focusing on building consistency, confidence, and fundamental fitness. With one swim, one bike, and one run/walk session each week, you’ll ease into the rhythm of training without feeling overwhelmed.
Think of this phase as priming your engine, developing endurance, improving technique, and creating habits that will carry you through the entire program. By starting steady and purposeful, you’ll set yourself up for sustainable progress and an enjoyable experience.
Weeks 1 & 2 Establishing Base
Session 1: Swim (Technique & Endurance)
- Warm-up: 2 × 25m easy, focus on breathing
- Main: 6 × 25m swim, 30s rest between
- Drills: 4 × 25m kick with board OR side breathing
- Cool down: 50m easy swim
Total: ~250–300m
Session 2: Bike (Endurance)
- Warm-up: 5 min easy spin
- Main: 15 min continuous ride, steady pace
- Finish: 2 × 2 min slightly harder effort, 2 min easy spin between
- Cool down: 5 min easy
Total: ~25 min
Session 3: Run/Walk (Intro)
- Warm-up: 5 min brisk walk
- Main: 8 × (1 min jog / 2 min walk)
- Cool down: 5 min walk + stretch
Total: ~25 min, ~1.5–2 km covered