Beginner Tri Program 2027
Ready for your first triathlon? In 12 weeks our coaches take you from your first group workout to the finish line, with a team cheering you on every step of the way.
March 29 - June 19, 2027 (12 weeks)
Goal race: Wyckoff Sprint Triathlon, Franklin Lakes,
NJ on Saturday, June 19
800m swim, 13 mi bike, 3.1 mi run
No triathlon experience needed
Coached group workouts, skills clinics and an open water swim clinic
Race-day coaching and discounted race entry
Early Bird Pricing through January 31
Beginner Program Details
Program Dates
March 29 - June 19, 2027 · 12 weeks
Target Race
Wyckoff Sprint Triathlon · Sat, June 19
Ideal Athlete
New to triathlon and ready to finish your first race.
Base Level Fitness
Swim 400m, bike 5 miles and run or 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
What do I need to get started?
What kind of bike do I need?
Should I buy all my equipment before joining the program?
Do I need clip in bike shoes?
Training Plans
What is the group training schedule?
How will I see the training plan?
How do I communicate with coaches and other athletes in the program?
Can I do my bike training indoors on a trainer or spin class?
Lifestyle Tips
Do you offer make up sessions for missed classes?
Where do you swim?
Do I need to be an experienced athlete to join?
Do I need a wetsuit?
Other Programs:
70.3 Program
Jan 1 - June 13, 2027
Group Workouts, Training Plan, Support
Target Race: IRONMAN 70.3 Lake George
1.2-mi swim, 56-mi bike, and 13.1-mi run
Winter Base Training
January 1 - March 28, 2027
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
