SELF-GUIDED TRAINING • BUILT BY RSR
A plan for the finish line you picked.
Structured training without the ongoing coaching commitment. Explore RSR plans for triathlon, running, cycling, swimming, strength and obstacle racing—then choose the program that fits your goal, experience and schedule.
SELF-GUIDED DOES NOT MEAN RANDOM
Your structure. Your schedule.
Follow a clear progression while keeping ownership of the day-to-day execution.
Self-Guided
A clear structure you can manage independently.
TrainingPeaks
Current purchase links connect through TrainingPeaks.
Multiple Sports
Triathlon, run, bike, swim, strength & OCR.
Budget Friendly
RSR structure without an ongoing coaching subscription.
CHOOSE YOUR LANE
Start with what you are training for.
You do not need to scroll through every plan in the shell. Pick a category first and narrow the catalogue from there.
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Tri-Ready
Triathlon plans from first-race development through longer-course preparation.
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Swim-Ready
Technique, confidence and endurance progression for stronger swimming.
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Road-Ready
Running plans for building distance, speed and stronger race-day execution.
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Strength-Ready
Strength and conditioning plans for athletes who want a structured progression.
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Ride-Ready
Structured cycling development for endurance, distance and stronger riding.
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Spartan-Ready
OCR-focused preparation for hills, trails, carries, strength and race durability.
THE PLAN LIBRARY
Find your training plan.
Strength-Ready
16 Weeks
Strength-Ready: Triathlete Strength w/ Email Coaching
This plan is designed to build strength first, while steadily developing the endurance needed for triathlon training. The program progresses gradually to help athletes improve performance across swim, bike, and run without sacrificing recovery or consistency.
Beginner Plus - Some Fitness
Strength-Ready
16 Weeks
Strength-Ready: Durable Runner Strength Program (Beginner) w/ email coaching
This program is designed to build a more durable, resilient runner over the course of 16 weeks by focusing on key muscle groups and movement patterns that directly support running performance. Emphasis is placed on developing the glutes, hamstrings, calves, and single-leg stability, while also improving impact resilience to help reduce common overuse injuries and enhance running economy.
Beginner - Minimal Fitness
Swim-Ready
12 Weeks
Swim-Ready: Introduction to Swimming
This 12-week introduction to swimming plan is designed for athletes who are looking to become more comfortable in the water, know at least the basics of how to swim freestyle, and can complete at least one length of the pool without stopping. The goal of this plan is to gradually build swim confidence, technique, and endurance so the athlete can complete an 800m continuous freestyle swim by the end of the program.
Use the CODE: SHELLSPLASH at checkout to make this a free training plan.
Beginner Plus - Some Fitness
Strength-Ready
16 Weeks
Strength-Ready: Durable Runner Strength Program (Advanced) w/ email coaching
This program is designed to build a more durable, resilient runner over the course of 16 weeks by focusing on key muscle groups and movement patterns that directly support running performance. Emphasis is placed on developing the glutes, hamstrings, calves, and single-leg stability, while also improving impact resilience to help reduce common overuse injuries and enhance running economy.
Beginner Plus - Some Fitness
Ride-Ready
12 Weeks
Ride-Ready: Introduction to Indoor Riding and your first 20k Ride
This 12-week beginner cycling plan is designed to help you move from casual leisure riding to completing a confident, controlled 20 km ride. The goal is not just to ride longer, but to learn how to ride with purpose using structured indoor cycling workouts.
Use the CODE: RIDEREADY20K at checkout to make this a free training plan.
Beginner - Minimal Fitness
Tri-Ready
36 Weeks
Tri-Ready: 36-week Speed Optional Half Ironman (70.3) starter plan + email coaching for Beginners
Build swim, bike, and run fitness using simple, structured workouts based on pace and power. Designed for first-time 70.3 athletes who want clarity, confidence, and consistency — not complexity.
Beginner Plus - Some Fitness
NOT SURE WHERE TO START?
You do not need to become a training-plan archaeologist.
Start with your primary event or goal, then choose a duration and experience level that makes sense for where you are today. If two plans seem equally reasonable, ask us before you buy.
01
Pick the goal.
Triathlon, run, ride, swim, strength or OCR.
02
Check the starting requirements.
Choose the plan that matches what you can consistently do now.
03
Check the timeline.
Give yourself enough weeks to progress without trying to cram fitness.
04
Read the full plan page.
Confirm frequency, prerequisites and the purpose of the program before purchasing.
PLAN OR CAOCHING?
Choose the amount of support you want.
A self-guided plan is a great way to train with structure and keep costs manageable. Ongoing coaching simply adds a different level of personalization, feedback and adaptation when that is what you need.