Plan library
42 plans across swim, bike, run, strength, and triathlon. Every goal at beginner, intermediate, and advanced.
Showing 42 plans
Base Fitness
Build aerobic fitness and consistency with a polarized (≈80/20) approach: lots of easy Zone 2 riding plus one or two focused quality sessions per week. Ends with a re-test so you can see progress.
Base Fitness
Build aerobic fitness and consistency with a polarized (≈80/20) approach: lots of easy Zone 2 riding plus one or two focused quality sessions per week. Ends with a re-test so you can see progress.
Base Fitness
Build aerobic fitness and consistency with a polarized (≈80/20) approach: lots of easy Zone 2 riding plus one or two focused quality sessions per week. Ends with a re-test so you can see progress.
Century Ride (100 mi)
Prepare to ride 100 miles comfortably. Progressive long rides build durability, sweet-spot work raises sustainable power, and a taper delivers you fresh on event day.
Century Ride (100 mi)
Prepare to ride 100 miles comfortably. Progressive long rides build durability, sweet-spot work raises sustainable power, and a taper delivers you fresh on event day.
Century Ride (100 mi)
Prepare to ride 100 miles comfortably. Progressive long rides build durability, sweet-spot work raises sustainable power, and a taper delivers you fresh on event day.
Gran Fondo / Climbing
Prepare for a hilly gran fondo or big climbing day. Sweet-spot and threshold climbing intervals build sustained climbing power, VO2max work lifts the ceiling, and hilly long rides build durability.
Gran Fondo / Climbing
Prepare for a hilly gran fondo or big climbing day. Sweet-spot and threshold climbing intervals build sustained climbing power, VO2max work lifts the ceiling, and hilly long rides build durability.
Gran Fondo / Climbing
Prepare for a hilly gran fondo or big climbing day. Sweet-spot and threshold climbing intervals build sustained climbing power, VO2max work lifts the ceiling, and hilly long rides build durability.
Faster 10K
Beginners go from walk/run to running 5K continuously (couch-to-5K style progression). Intermediate/advanced runners sharpen 10K speed with Daniels T, I and R sessions on an 80/20 easy base.
First 5K
Beginners go from walk/run to running 5K continuously (couch-to-5K style progression). Intermediate/advanced runners sharpen 10K speed with Daniels T, I and R sessions on an 80/20 easy base.
Faster 10K
Beginners go from walk/run to running 5K continuously (couch-to-5K style progression). Intermediate/advanced runners sharpen 10K speed with Daniels T, I and R sessions on an 80/20 easy base.
Half Marathon
Build to 13.1 miles with progressive long runs, Daniels threshold work for half-marathon pace, and a taper. Mostly easy running (≈80/20).
Half Marathon
Build to 13.1 miles with progressive long runs, Daniels threshold work for half-marathon pace, and a taper. Mostly easy running (≈80/20).
Half Marathon
Build to 13.1 miles with progressive long runs, Daniels threshold work for half-marathon pace, and a taper. Mostly easy running (≈80/20).
Marathon
Pfitzinger-style marathon build: long runs to ~3 h, marathon-pace segments late in long runs, threshold work, 3:1 loading and a 2-3 week taper.
Marathon
Pfitzinger-style marathon build: long runs to ~3 h, marathon-pace segments late in long runs, threshold work, 3:1 loading and a 2-3 week taper.
Marathon
Pfitzinger-style marathon build: long runs to ~3 h, marathon-pace segments late in long runs, threshold work, 3:1 loading and a 2-3 week taper.
General Strength
Build whole-body strength with progressive overload on the big lifts. Beginners use full-body sessions; intermediate/advanced use an upper/lower split. Deload every 4th week.
General Strength
Build whole-body strength with progressive overload on the big lifts. Beginners use full-body sessions; intermediate/advanced use an upper/lower split. Deload every 4th week.
General Strength
Build whole-body strength with progressive overload on the big lifts. Beginners use full-body sessions; intermediate/advanced use an upper/lower split. Deload every 4th week.
Hypertrophy
Muscle growth via moderate loads (60-75% 1RM), higher weekly hard sets and progressive overload. Push/pull/legs or upper/lower. Deload every 4th week.
Hypertrophy
Muscle growth via moderate loads (60-75% 1RM), higher weekly hard sets and progressive overload. Push/pull/legs or upper/lower. Deload every 4th week.
Hypertrophy
Muscle growth via moderate loads (60-75% 1RM), higher weekly hard sets and progressive overload. Push/pull/legs or upper/lower. Deload every 4th week.
Strength for Endurance Athletes
Low-interference strength for runners, cyclists and triathletes: 2-3 short sessions focusing on single-leg strength, posterior chain, hips and trunk. Keep RPE moderate so endurance training stays primary. Deload every 4th week.
Strength for Endurance Athletes
Low-interference strength for runners, cyclists and triathletes: 2-3 short sessions focusing on single-leg strength, posterior chain, hips and trunk. Keep RPE moderate so endurance training stays primary. Deload every 4th week.
Strength for Endurance Athletes
Low-interference strength for runners, cyclists and triathletes: 2-3 short sessions focusing on single-leg strength, posterior chain, hips and trunk. Keep RPE moderate so endurance training stays primary. Deload every 4th week.
1500 m Continuous
Build to swimming 1500 m without stopping (beginners) or swimming it faster (intermediate/advanced), using progressive continuous swims and CSS sets.
1500 m Continuous
Build to swimming 1500 m without stopping (beginners) or swimming it faster (intermediate/advanced), using progressive continuous swims and CSS sets.
1500 m Continuous
Build to swimming 1500 m without stopping (beginners) or swimming it faster (intermediate/advanced), using progressive continuous swims and CSS sets.
Open-Water Swim
Prepare for an open-water event (e.g. 1.5-3 km): continuous endurance, CSS pacing, sighting, drafting and safe open-water practice.
Open-Water Swim
Prepare for an open-water event (e.g. 1.5-3 km): continuous endurance, CSS pacing, sighting, drafting and safe open-water practice.
Open-Water Swim
Prepare for an open-water event (e.g. 1.5-3 km): continuous endurance, CSS pacing, sighting, drafting and safe open-water practice.
Learn to Swim Fitness
Technique-first swim fitness: breathing, body position and drills plus aerobic sets, with CSS work added as you progress. Ends with a re-test.
Learn to Swim Fitness
Technique-first swim fitness: breathing, body position and drills plus aerobic sets, with CSS work added as you progress. Ends with a re-test.
Learn to Swim Fitness
Technique-first swim fitness: breathing, body position and drills plus aerobic sets, with CSS work added as you progress. Ends with a re-test.
Olympic Triathlon (1.5 km / 40 km / 10 km)
Olympic-distance build: longer aerobic base, CSS and open-water skills, sweet-spot → threshold bike work, 10K-pace running and race-specific bricks, then a taper.
Olympic Triathlon (1.5 km / 40 km / 10 km)
Olympic-distance build: longer aerobic base, CSS and open-water skills, sweet-spot → threshold bike work, 10K-pace running and race-specific bricks, then a taper.
Olympic Triathlon (1.5 km / 40 km / 10 km)
Olympic-distance build: longer aerobic base, CSS and open-water skills, sweet-spot → threshold bike work, 10K-pace running and race-specific bricks, then a taper.
Sprint Triathlon (750 m / 20 km / 5 km)
Your first or fastest sprint triathlon: balanced swim/bike/run with weekly bricks, CSS swim sets, sweet-spot/threshold bike work and 5K-pace running, built on mostly easy aerobic training.
Sprint Triathlon (750 m / 20 km / 5 km)
Your first or fastest sprint triathlon: balanced swim/bike/run with weekly bricks, CSS swim sets, sweet-spot/threshold bike work and 5K-pace running, built on mostly easy aerobic training.
Sprint Triathlon (750 m / 20 km / 5 km)
Your first or fastest sprint triathlon: balanced swim/bike/run with weekly bricks, CSS swim sets, sweet-spot/threshold bike work and 5K-pace running, built on mostly easy aerobic training.