This training plan is designed specifically for an optimal 100 mile (century) cycling road race. This is a detailed seventeen-week plan which introduces beginners into a formal periodized cycling program. The workouts will follow a periodization approach to your training. Included with the cycling workouts are various x-training workouts as well as strength building exercises that will help improve cycling technique, power, and endurance.

Basic qualifications:
Age 17 and up, in good health with no health problems, or cleared by a licensed physician
Experienced riding a road bike; preferably participated in road racing.

Access to a gym is preferred

This training plan is designed specifically for that person interested in competing in a sprint triathlon. It will help you successfully complete a sprint triathlon in 8 weeks. This is a detailed 8-week plan, which introduces beginners into a formal periodized triathlon program. The workouts will follow a periodization approach to your training. Included with the swim, bike and running workouts are various drills, stretching techniques, as well as strength building exercises that will help improve technique, speed, and endurance.

Basic qualifications:
Should have a good base fitness and medically cleared by a licensed physician
Able to swim 200 meters without stopping
Able to cycle 5 miles without stopping
Able to run 2 miles without stopping
Access to a stationary trainer or exercise bike

This training plan is designed specifically for the Half Ironman distance triathlon. The workouts will follow a periodization approach to your training. Included are swim, bike and running workouts as well as strength building exercises that will help improve swimming, cycling and running technique, power, and endurance.

Basic qualifications:

Have experience at Olympic distance triathlon or have a fitness training base

Able to swim 1000 meters without stopping

Capable of biking 1 hour without stopping

Able to run 10k without stopping

This 10 week physical training plan is developed for Soldiers, Sailors, Airmen, Marines or Law Enforcement officers that are having problems with their physical fitness or returning to physical training after recovering from an injury. This is a methodical training plan designed specifically for our military men and women that have a background in physical exercise. Any person interested in joining the military can also benefit from this program too. This plan is designed to improve your basic conditioning and agility. This is a detailed 10 week plan with flexibility built into it for service-members or potential service-members that may also participate in other sports programs. You should be able to train 4 to 5 days per week in order to start this plan. These workouts will follow a periodization approach to your training. At the end of this plan you will be in better physical condition to start your units program.

Basic qualifications:
Age 17-35, in good health with no health problems, or cleared by a licensed physician
Able to swim 25 meters without stopping
Comfortable riding any type of bicycle
Able to run or walk 1 mile without stopping
Access to a gym is preferred

This 15 week triathlon plan is intended for the beginner and experienced level triathletes. This training plan is designed specifically for adults and experienced juniors ages 16-19 years olds who have competed in junior or sprint triathlons in the past and are seeking to compete at a more competitive level. This plan is designed to prepare you for your first triathlon or improve your performance while preparing to compete at the next level in 15 weeks. This is a detailed 15-week plan, will help you improve on your basic non-draft level of training and experience and provide a formal periodized triathlon program for non draft racing.

Basic qualifications:

Swim 800 meters without stopping
Bike 15 miles and good bike handling skills
Run 3 miles comfortably
Able to train 5 days per week with some days consisting or two workouts