Sample Triathlon Plans: Real Athletes. Real Personalization.
At TriWise, we don’t believe in one-size-fits-all training. Every athlete is different — in experience, age, lifestyle, motivation, and recovery needs. That’s why we build every plan around who you are, not just your race distance.
To show you what this looks like in action, we’ve created four sample training plans — each designed for a different type of athlete: a busy beginner, a comeback competitor, a young performance-driven athlete, and an experienced Ironman age-grouper.
We’ve included Week 1 and Week 7 of each plan to give you a real taste of how the training evolves over time — and how the plan adjusts to your goals, capacity, and progress.
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Week 1 shows how the journey begins: building consistency, establishing routines, and focusing on form and foundation.
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Week 7 highlights how intensity, volume, and specificity are layered in, guided by smart AI and refined by expert coaching insight.
These sample plans reflect the core of what makes TriWise different — a balance of data-driven structure and real human intelligence.
Explore each athlete’s story and training plan to see how TriWise adapts training to the athlete, not the other way around.
Lisa – The Busy Beginner
Lisa is a 38-year-old marketing manager from Brisbane who’s ready to reclaim her fitness after years of focusing on family and work. With two young kids and only 5–6 hours a week to train, Lisa came to TriWise looking for a plan that fits her life — not the other way around. She’s never done a triathlon before, but she’s determined to cross the finish line of her first Olympic-distance race feeling strong and proud. What she needed was structure, encouragement, and injury-safe progression — all tailored for someone just getting started.
Javier – The Comeback Competitor
After a two-year break from racing due to burnout and work travel, 42-year-old Javier from Mexico City is ready to race again — smarter this time. A strong athlete in his prime, Javier now balances family life, business trips, and rebuilding confidence in his body. He turned to TriWise for a personalized plan that could help him return to competitive form without the rigidity or risks of cookie-cutter programs. His goal: a 70.3 race finish that proves he’s still got it — and then some.
Tyler – The Ambitious Young Gun
Tyler, 24, is a recent sports science graduate from Austin who’s setting his sights high: qualifying for the Ironman 70.3 World Championships. With a background in swimming and track, he’s athletically gifted but still learning the finer points of long-course training — especially on the bike. He came to TriWise for expert structure, smart recovery guidance, and a plan that could evolve with his growing potential. He doesn’t just want to finish — he wants to compete.
Martin – The Masters Ironman Finisher
Martin, 55, is no stranger to Ironman. He’s finished three, but after shoulder surgery and a few years away from racing, he’s back with a new goal: to complete Ironman Canada feeling strong, steady, and proud. Based in Vancouver, Martin juggles consulting work and colder climates, so he needs a plan that works indoors, respects his recovery needs, and builds his endurance gradually. With TriWise, he’s training smarter — not harder — and preparing for his strongest finish yet.