Free download
14-week beginner
triathlon training plan
A structured Excel plan using the same periodisation we build into PulseLab. Free, no account needed.
Sprint distance · Beginner to intermediate · Works in Excel or Google Sheets
What you get
14-week planBase, Build, Peak + Taper phases
Swim, Bike, RunAll 3 disciplines structured in
Progressive overload10% weekly volume increase, built in
Recovery weeksAuto-inserted every 4th week
RPE-based intensityNo power meter or heart rate monitor needed
Customisable inputsSet your race date, hours, fitness level
Plan structure
- 1Welcome & Setup sheet: enter your race date and experience level, and the formulas calculate your phases automatically
- 2Base Phase (6 weeks): build aerobic foundation at RPE 3-5, week 4 is a recovery week
- 3Build Phase (4 weeks): add threshold intervals and your first brick sessions, RPE up to 7
- 4Peak & Taper (4 weeks): peak volume, then 2 taper weeks and race week with race day highlighted
Training phases
BASE
Wks 1–6
BUILD
Wks 7–10
PEAK + TAPER
Wks 11–14
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