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Endurance Lab Training Plans

Triathlon Off-Season and Lean & Strong

Name: Endurance Lab
Price range: $$

Stay fit, strong and ready for your next triathlon build.

About

Is this plan for you?

For triathletes between seasons who want structure without a race-specific build.

Levels

Choose your level

Start

$29.95

New to the distance, or coming back after a break.

6 weeks

Develop

$29.95

You train regularly and want a steady build.

6 weeks

Perform

$29.95

Experienced and chasing a time.

6 weeks

Podium

$29.95

High volume for competitive age-groupers.

6 weeks

Method

How the plan works

Balanced swim, bike and run sessions with strength work, mostly easy, with a few quality sessions to keep your top end.

Sample week

A week from the plan

Included

What you get

Every session as a structured workout in TrainingPeaks
Syncs to Garmin, Wahoo, Zwift, Apple Watch and more
Pace and RPE targets in the Endurance Lab 7-zone method
A one-off purchase: the plan is yours to keep

Find your plan

Choose your level, then how you train on the bike and on the run. Every version of a level costs the same. Launch offer: code LAUNCH20 for 20% off until 1 December 2026.

Level	Plan	Bike	Run	Length	Price
Start	Lean & Strong	Heart rate	–	6 weeks	$29.95	Buy on TrainingPeaks →
Start	Lean & Strong	Heart rate	Pace	6 weeks	$29.95	Buy on TrainingPeaks →
Start	Lean & Strong	Power	Heart rate	6 weeks	$29.95	Buy on TrainingPeaks →
Develop	Lean & Strong	Heart rate	–	6 weeks	$29.95	Buy on TrainingPeaks →
Develop	Lean & Strong	Heart rate	Pace	6 weeks	$29.95	Buy on TrainingPeaks →
Develop	Lean & Strong	Power	Heart rate	6 weeks	$29.95	Buy on TrainingPeaks →
Develop	Lean & Strong	Power	Pace	6 weeks	$29.95	Buy on TrainingPeaks →
Perform	Lean & Strong	Heart rate	–	6 weeks	$29.95	Buy on TrainingPeaks →
Perform	Lean & Strong	Heart rate	Pace	6 weeks	$29.95	Buy on TrainingPeaks →
Perform	Lean & Strong	Power	Heart rate	6 weeks	$29.95	Buy on TrainingPeaks →
Perform	Lean & Strong	Power	Pace	6 weeks	$29.95	Buy on TrainingPeaks →
Podium	Lean & Strong	Heart rate	–	6 weeks	$29.95	Buy on TrainingPeaks →
Podium	Lean & Strong	Heart rate	Pace	6 weeks	$29.95	Buy on TrainingPeaks →
Podium	Lean & Strong	Power	Heart rate	6 weeks	$29.95	Buy on TrainingPeaks →
Podium	Lean & Strong	Power	Pace	6 weeks	$29.95	Buy on TrainingPeaks →
All	Off-Season Maintain	Heart rate	Heart rate	14 weeks 5–8 h a week	$39.95	Buy on TrainingPeaks →
All	Off-Season Maintain	Heart rate	Pace	12 weeks 5–8 h a week	$39.95	Buy on TrainingPeaks →
All	Off-Season Maintain	Heart rate	Power	12 weeks 5–8 h a week	$39.95	Buy on TrainingPeaks →
All	Off-Season Maintain	Power	Heart rate	12 weeks 5–8 h a week	$39.95	Buy on TrainingPeaks →
All	Off-Season Maintain	Power	Pace	12 weeks 5–8 h a week	$39.95	Buy on TrainingPeaks →
All	Off-Season Maintain	Power	Power	12 weeks 5–8 h a week	$39.95	Buy on TrainingPeaks →

Compare every version on the Find your plan page →

Tailored option

Want this built around you?

A plan follows a set path. If you want sessions adjusted to your week, your test results and how you respond, remote coaching does that. A lab test first gives you zones measured on you, not estimated.

FAQ

Common questions

Do I need a TrainingPeaks account?

Yes, but a free account is enough. The plan loads into your calendar and syncs to your watch or bike computer.

Which level should I choose?

Start is for athletes new to the distance or returning after a break. Develop suits regular training with a steady build. Perform is for experienced athletes chasing a time, and Podium for high-volume competitive age-groupers. If you are unsure, start lower.

Which version should I buy: heart rate, pace or power?

Choose heart rate if you train with a chest strap or watch, pace if you run with GPS and know your threshold pace, power if you have a power meter or smart trainer, and RPE if you prefer to train by feel. The price is the same.

Can I line the plan up with my race date?

Yes. When you load it in TrainingPeaks you set your race date and the plan finishes on that day.

Can a coach adjust it for me?

Plans are fixed. If you want sessions changed around your week and your results, look at remote coaching.

Help choosing

Not sure which plan?

Tell us your race and how many hours a week you can train, and Tiago will reply with the right level and version. One reply, no newsletter.

Triathlon Off-Season and Lean & Strong

LENGTH

6–14 weeks

WEEKLY HOURS

See each level

INTENSITY

Heart rate, pace or power (choose bike and run separately)

Plans sync to Garmin, Wahoo, Zwift and Apple Watch through TrainingPeaks. You buy each plan once.

Know your zones? Work them out with our zone calculator →

Train with Endurance Lab

Every Endurance Lab coach works within the same methodology, backed by lab testing and the Sports Science Made Simple education series.