© 2010-2020 by Tri-Valley Triathlon Club - TVTC

Our Partners

SportsPlus Bay Area
Rudy Project
Generation UCan
Roka Sports
Power Meter City
USA Triathon

Dublin, California, 94568

Choose Your Training Plan

TVTC has several different membership options for people located in the San Francisco Tri-Valley Area.  If you are located in this area, check out our Memberships to get the coaching you want and be a part of the TVTC community.

About our Plans

Access your plan anywhere!

All workouts can be accessed from your iPhone/iPad/Android devices as well as your desktop computer.

The Structure

  • Workouts are measured in duration to avoid under/over training

  • There is usually a fitness assessment (or multiple) at the start of your plan to help define your zones for all other workouts

  • Each workout has HR, Feel, Power or Pace guidelines whenever appropriate

Sprint | Olympic | Half Ironman


Who is This Plan Designed For

For people who are new to fitness, or have been inactive for over a year, or who want to ease their way into triathlon.  

Plan Description

  • 2 swim, 2 bike, 2 run workouts on average per week

  • Plus 1 or 2 strength sessions and 1 day off

  • One week out of every 4 weeks is active recovery

Workout Focus by Weeks

Weeks 1-3 - Aerobic base and strength

Weeks 4-6 - Build phase 1 – Endurance

Weeks 7-9 - Build phase 2 – Race distances & brick

Weeks 10-12 - Race prep phase – Practice tri

Weeks 13-14 - 2 BONUS Weeks – Recovery phase

Required Ability for This Plan

Can ride a bike 10 minutes (non-stop)

Can swim 100 yards any stroke (non-stop)


12 weeks + 2 bonus post-race weeks

4 - 8 hours per week

Longest Workouts

1:15 hours - swim

1:30 hours - bike

1:00 hour - run

Average Training Hours Per Week

5:45 hours



Olympic - Beginner Basic - 12 Weeks

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