The Starting Line is brought to you by AusTriathlon
Set
Building on your foundation
You’ve made it to weeks 3 and 4 of your journey. You’re doing great, let’s build on your efforts.
Now that you’ve established consistency and confidence in the first two weeks, it’s time to take the next step. In this block, we keep the same simple structure, one swim, one bike, and one run/walk session per week, but gently increase the distance and duration.
The goal is progressive overload without overwhelming your body, helping you adapt to slightly longer efforts while maintaining good technique and enjoyment. These sessions will start to challenge your endurance and prepare you for the more demanding phases ahead. Think of this as moving from “getting started” to “gaining momentum”.
You’re becoming stronger, fitter, and ready for what’s next.
Weeks 3 & 4 Building Base
Goal: Reach close to race distances in each sport separately.
Session 1: Swim
- Warm-up: 2 × 50m easy
- Main: 4 × 50m, 30s rest
- Drill: 4 × 25m breathing every 3rd stroke
- Endurance set: 100m continuous swim
- Cool down: 50m easy
Total: ~400m
Session 2: Bike
- Warm-up: 5 min easy
- Main: 20 min continuous ride, include 4 × 1 min stronger effort every 5 min
- Cool down: 5 min easy
Total: ~30 min (8–10 km)
Session 3: Run/Walk
- Warm-up: 5 min brisk walk
- Main: 3 × 5 min jog, 2 min walk between
- Cool down: 5 min walk
Total: ~25–30 min, ~2–2.5 km covered