Take your Endurance training to the next level

Your personalized endurance coach with tailored training plans to achieve your goals from bettering your fitness to completing a half Iron-Man and everything in between.

Find a training plan that’s right for you.

Beginner Plans

  • Beginner Running Plan (6 Weeks)

    • Builds a base for new runners or those returning after a break.

    • Goal: Run continuously for 30-45 minutes by the end.

    • Key Workouts: Walk-run progression, easy Zone 2 runs, and light strides.

  • Beginner Cycling Plan (6 Weeks)

    • Designed for those new to structured cycling.

    • Goal: Comfortable rides up to 90 minutes in Zone 2.

    • Key Workouts: Cadence drills, endurance rides, and short hill climbs.

  • Beginner Swimming Plan (6 Weeks)

    • For those working on building swim endurance (without technical drills).

    • Goal: Continuous 750m–1000m swims.

    • Key Workouts: Steady aerobic swims and pace-building efforts.

  • Beginner Multi-Sport Plan (8 Weeks)

    • Introduces running, cycling, and swimming in a balanced format.

    • Goal: Improve general endurance across all three disciplines.

    • Key Workouts: Zone 2 sessions with one brick per week.

Improvement Plans

  • 5K Run Performance Plan (8 Weeks)

    • For runners looking to run faster & more efficiently.

    • Key Workouts: Threshold intervals, tempo runs, and long progression runs.

  • Endurance Cycling Plan (10 Weeks)

    • Ideal for cyclists training for longer rides (60+ miles).

    • Key Workouts: Aerobic endurance rides, FTP-focused intervals, and pacing work.

  • Intermediate Swim Plan (8 Weeks)

    • For those comfortable in the pool but looking to swim 1.5 km+ continuously.

    • Key Workouts: Controlled pace efforts, endurance swims, and aerobic threshold sets.

  • Olympic Triathlon Plan (12 Weeks)

    • Prepares for an Olympic-distance triathlon or balanced multi-sport fitness.

    • Key Workouts: Open-water prep, interval rides, and brick workouts.

Advanced Plans

  • Half-Marathon Training Plan (12 Weeks)

    • Designed for distance progression and speed development.

    • Key Workouts: Long runs up to 12–14 miles, threshold workouts, and negative split pacing.

  • Gran Fondo / Long-Distance Cycling Plan (12 Weeks)

    • Ideal for 100+ mile (160 km) events or long gravel rides.

    • Key Workouts: Long steady-state rides, climbing efforts, and fueling practice.

  • 1-Mile Swim Progression Plan (8 Weeks)

    • Builds endurance and pacing for fast 1-mile swims.

    • Key Workouts: Continuous swims, interval pacing, and race-specific simulations.

  • Half-Ironman (70.3) Training Plan (16 Weeks)

    • Structured swim-bike-run progression for race day success.

    • Key Workouts: Long swim sets, bike power sessions, and long run simulations.

Specialty Plans

  • Post-Injury Multi-Sport Recovery Plan (6 Weeks)

    • Low-impact training to ease back after injury.

    • Swimming: Easy laps to rebuild endurance.

    • Cycling: Low-intensity spins.

    • Running: Walk-run intervals.

  • Hilly Triathlon Plan (12 Weeks)

    • Prepares for events with steep terrain.

    • Swimming: Strength-focused drills with paddles.

    • Cycling: Hill repeats and endurance rides.

    • Running: Hill runs and trail sessions.

  • Open-Water Endurance Plan (8 Weeks)

    • For triathletes tackling open-water swims.

    • Swimming: Sight practice, long-distance pacing.

    • Cycling & Running: Back-to-back bricks simulating race fatigue.

Ultra-Endurance Plans

  • Full Ironman Training Plan (24 Weeks)

    • For athletes training for a full Ironman.

    • Swimming: Progression to 3.8 km swims with drills and pacing.

    • Cycling: Long endurance rides (up to 180 km).

    • Running: Long runs interspersed with recovery sessions.

    • Weekly structure: 3 swims, 3 bikes, 3 runs, 1 rest day.

  • Stage Race Multi-Sport Plan (16 Weeks)

    • Builds endurance for multi-day events.

    • Simulates fatigue with consecutive swim-bike-run days.

  • Extreme Triathlon Plan (20 Weeks)

    • For events like Norseman or Alaskaman.

    • Focus on open-water swimming, steep bike climbs, and trail running.

Custom Plan - Built Just for You

At Stride, we know every athlete is unique, with different goals, fitness levels, and schedules. That’s why we offer a Custom Plan, designed to adapt to your personal journey and help you crush your endurance goals across swimming, cycling, and running.

How It Works

  1. Tell Us About Your Goals:

    • Whether you're training for your first triathlon, aiming for a personal best, or tackling an extreme endurance event, we’ll tailor a plan just for you.

  2. Initial Assessment:

    • Share your current fitness level, training history, and available time.

    • Let us know how much focus you want on each sport—swimming, cycling, or running—or if you want an even balance.

  3. Wearable Integration:

    • Connect your wearable device to provide us with performance data (heart rate, pace, power, recovery stats).

  4. Weekly Adjustments:

    • Each week, we’ll evaluate your wearable data and training feedback to adjust your plan dynamically. This ensures every workout is optimized for your progress, recovery, and overall performance.

  5. Expert Insights & Progress Tracking:

    • Stay informed with weekly updates on your progress, recommended tweaks, and detailed analytics.

Why Choose a Stride Custom Plan?

  • Truly Personalized: No cookie-cutter plans here—your program is 100% tailored to your goals, strengths, and schedule.

  • Real-Time Adaptation: Our plans evolve with you, powered by your performance data and wearable insights.

  • Multi-Sport Excellence: We craft balanced training across swimming, cycling, and running to ensure maximum efficiency and progress.

  • Focus on What Matters: Want to strengthen your weakest discipline? Prefer more swim-bike bricks? Your preferences drive your plan.

Ready to build your ultimate plan? With Stride’s Custom Plan, you get the guidance, flexibility, and support you need to unlock your full endurance potential. Let’s create a plan that’s as unique as your journey.

Maintenance Plans

  • Off-Season Multi-Sport Plan (8 Weeks)

    • Designed to maintain fitness in the off-season.

    • Relaxed swimming, cycling, and running sessions.

    • Focus on fun and recovery to prevent burnout.

  • Zone 2 Endurance Plan (12 Weeks)

    • Builds aerobic capacity with low-intensity training.

    • Perfect for long-term endurance improvement.