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Moe stretching on a wet beach at sunrise, in black and white
Moe running hard across a city street, in black and white

The 70.3 programme built around the hours you actually have.

Cost-Based Training across three sports: swim, bike, run and strength on one recovery budget, with every session set from your own benchmarks. Eight or eleven sessions a week, written by a qualified strength & conditioning coach and delivered a session at a time in the app.

£45a month

Swim, bike, run and strength in one plan, eight sessions a week on Track 1, every session set from your own benchmarks.

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Is this you? Written for three kinds of week.

Wherever your fitness is today, the numbers meet it. Every swim, bike and run is set from your own CSS, FTP and threshold pace, so the plan fits the athlete you are right now and moves as those numbers move.

A typical week. Track 1, in a bike-led half.

  1. Mon

    Strength, strength

  2. Tue

    Swim, cardio

    Threshold

  3. Wed

    Bike, cardio

    Quality

  4. Thu

    Run, cardio

    Quality

    Strength, strength

    Short second session

  5. Fri

    Swim, cardio

    Technique and endurance

  6. Sat

    Long bike, cardio

    Race-power blocks

  7. Sun

    Long run, cardio

The week8 sessions

TrackSessions a week
Track 18
Track 211

In the run-led half the long run moves to Saturday, on fresh legs, and the long ride to Sunday.

Strength stays at two sessions on both tracks. Extra hours go into aerobic volume, never into cutting the gym.

Nobody starts on Track 2. Complete one block on Track 1 first.

Every block climbs, then recovers. There is no final week.

Block 1: bike-led, then a recovery week, then run-led, then a recovery week. Block 2: bike-led, then a recovery week, then run-led, then a recovery week. Block 3, still to come: bike-led. Each climbs, and each block starts higher than the last.

Blocks hold the same session types long enough for load and duration to climb. Halfway through, the emphasis flips from bike-led to run-led.

A recovery week every fourth week keeps every session and takes 30 to 40 percent of the volume out.

When you book a 70.3, you switch into the 12-week race block, which counts back from race day and includes the taper, then return to the continuous programme afterwards.

The session screen: each set with its reps and load, and last time under the set to do next
Progress on the back squat, the best charted week by week

Your next session, always ready.

Open the app and today's workout is waiting. Sets, reps, tempo, effort targets, video demos and Moe's coaching notes, all in one place, including guidance in the hardest weeks on when to drop a set and when to hold the line.

Log your numbers, track your progress across blocks, and measure yourself at every testing week. Support from Moe and the TWM community keeps you accountable.

What Triathlon is built to do. Everything you need, nothing you don't.

A polarised base first, race-specific work later, two strength sessions all year. Eight or eleven sessions, plus a 12-week race block to switch into with a race booked.

Each block builds on the last, with sets, reps, targets and video demos laid out for every session. Open the app and today's work is waiting.

Written by a coach who competes, not a content team.

Moe is a qualified strength and conditioning coach and a competitive athlete. Every block is grounded in sports science and tested in his own training before it reaches yours. His philosophy is simple: teach you what to do and why, so you train smarter, progress faster and build results that last. This is the same method behind his 1:1 coaching, packaged to follow at your own pace.

  • Sub-70 Hyrox Pro Debut
  • ATHX Worlds Qualifier
  • 2× Ironman 70.3
Moe, strength and conditioning coach and hybrid athlete

Questions. Answered by Moe.

Still unsure? Apply for 1-to-1 coaching and we can talk through what fits.

How many hours a week is it?

Roughly five and a half to eight on Track 1, which is eight sessions and the default. Track 2 is eleven sessions and roughly seven to eleven hours. The two tracks split on the time you have, not on how good you are.

What is CSS and how do I find mine?

Critical Swim Speed is the pace every swim session is built from. You find it with a 400 metre and a 200 metre time trial and the programme does the rest of the maths. It is a well established way to set swim paces, and it means your intervals are actually yours.

Do I need a power meter or smart trainer?

Strongly recommended, yes. Every bike session is prescribed as a percentage of your FTP, so without power you are estimating the most measurable part of the plan. A smart trainer or a power meter makes the bike work as written.

How much pool access do I need?

Two swims a week, which is the entry requirement for Track 1. If you cannot reliably get in the water twice, this is not the right plan yet. Track 2 adds a third.

Can I follow this without a race booked?

Yes, and that is what the continuous programme is for. It trains swim, bike, run and strength properly whether or not there is a date in the diary. When you book a 70.3, you switch into the 12-week race block, which counts back from race day and includes the taper, then return to the continuous programme afterwards.

Why is there strength training in a triathlon plan?

Because it earns its place. The research on heavy strength work in endurance athletes points to better cycling efficiency and running economy, and heavy lifts stopped short of failure cost very little recovery. Most triathlon plans treat the gym as the first thing to cut. Here it holds at two sessions a week all year on both tracks, and the extra hours on Track 2 go into easy aerobic volume rather than into dropping it.

Why does the weekend swap round?

In the run-led half of a block the long run moves to Saturday, so it lands on fresh legs, and the long ride moves to Sunday. A long ride the day before a long run is the wrong way round for injury risk and for the quality of the run.

Should I be on Track 1 or Track 2?

Start on Track 1 and complete a block. The tracks split on the hours you have, not on ability. Track 2 adds a third swim, an endurance bike and an easy third run, never a harder session, and you can switch at a block boundary.

What if I miss a day?

Nothing breaks. Pick up where you left off and the block simply shifts. Consistency over weeks matters far more than any single session.

How do I access my workouts?

Through the training app on your phone. Sign up, log in and today's session is on the home screen with sets, reps and video demos.

Can I switch to 1:1 coaching later?

Yes, and programme members get priority when coaching spots open. Your training history comes with you.

Is my payment secure?

Payments are handled by our payment providers. Card details never touch our servers.

Start today. Training that finally sticks.

Whether this is your first structured programme or your fifth season, Triathlon (up to 70.3) gives you coach-led structure with a clear plan to follow every single day.

  • Results that last. Simple, repeatable weekly patterns make it easy to stay on track and keep progressing, however busy life gets.

  • Real progress, every block. Progressive blocks designed to move the numbers and deliver results you can see and feel.

  • Train hard, stay healthy. Smart programming loads your body without grinding it down. Train hard for years, not just weeks.

£45a month

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