Beginner Tri Program
Ready to take on your first triathlon?
Empire Tri Club’s Beginner Program is the perfect way to start your journey! Designed especially for newcomers, this 12-week program will help you build confidence, fitness, and skills in a fun and supportive community.
Our 2026 Beginner Program – Session 1 kicks off on March 29th and wraps up with your goal race: the Wyckoff Sprint Triathlon in Franklin Lakes, NJ on Sunday, June 20th.
It’s more than just training for a race — it’s a life-changing experience!
Get fit, make new friends, and cross the finish line as a triathlete in just 12 weeks.
Beginner Program Details
Program Dates
March 30th - June 20th
Target Race
Wyckoff Triathlon
Sprint Distance
800 meter Swim, 13 mi bike, 3.1 mi run
Ideal Athlete
Athletes with limited or no triathlon experience looking to complete your first race.
Base Level Fitness
We recommend being able to swim 400m, bike 5 miles and run/walk 1.7 miles
Plan includes:
Our beginner program is led by passionate coaches with decades of experience — you’ll train alongside a team of like-minded athletes, build healthy habits, and form friendships that last long after race day. When you train with Empire, you'll get a lifetime of memories, plus all of the following…
Structured Training Plan
Free TrainingPeaks Account to log your workouts and track progress
Weekly Coached Group Workouts (in-person & virtual)
Triathlon Basics Clinics (changing a flat, transition setup, race nutrition & more)
Monthly Team Socials & Beginner Info Sessions
Race-Day Coaching & Support
Empire Tech-T Shirt + Discounts on Gear, Apparel & Indoor Training Facilities
Access to Online Video Library of recorded workouts & info sessions
Discounted Race Entry
Open Water Swim Clinic
Small Group Instructional Swim Classes Available ($)
Sample Week:
Monday
Group Bike
7pm
Central Park (Columbus Circle)
Tues
Strength Workout
_______
Swim Workout
Wed
Day Off
Thurs
Group Run
6:30pm
Central Park (Columbus Circle)
Fri
Strength Workout
_______
Swim Workout
Sat
Long Bike Ride
_______
Brick Run
Sun
Long Run
Workout details are included in Training Peaks. Group workouts last about 1 hour and include a warm up, main set and cool down. Workouts include a lesson, group discussion and structured workout including hills, speed, tempo, drills, hills and benchmark tests. Pace groups are formed and all abilities are welcome. Athletes are encouraged to coordinate meet-ups outside of coach-led sessions using our team app for all posted sessions.
Prefer another race or no race at all?
That’s fine too—Visit our Beginner Program FAQ, or get in touch.
Beginner’s Guide:
Everything You Need to Know to Get Started
Gear Essentials
Training Plans
Lifestyle Tips
Other Programs:
70.3 Program
March 30 - June 14
Group Workouts, Training Plan, Support
Target Race: Ironman 70.3 Eagleman
1.2-mi swim, 56-mi bike, and 13.1-mi run
Winter Base Training
January 5 - March 29
Kick off the new year with 12-weeks of base building to get a jump start on your season!
Extra Support Package
Add on to any program
