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.
💪
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.
Tri-Ready
16 Weeks
Tri-Ready: 16 Week - Couch to Olympic - PRE + Email Coaching
This program is built with simplicity in mind—requiring little to no equipment while delivering a clear, no-fuss approach to training. Straightforward, effective, and easy to follow, it’s designed to fit seamlessly into your busy schedule.
Beginner - Minimal Fitness
Tri-Ready
12 Weeks
Tri-Ready: 12 Week - Couch to Sprint - Heart Rate + Email Coaching
This program is built with simplicity in mind—requiring little to no equipment while delivering a clear, no-fuss approach to training. Straightforward, effective, and easy to follow, it’s designed to fit seamlessly into your busy schedule.
Beginner - Minimal Fitness
Tri-Ready
16 Weeks
Tri-Ready: 16 Week - Couch to Olympic - Heart Rate + Email Coaching
This program is built with simplicity in mind—requiring little to no equipment while delivering a clear, no-fuss approach to training. Straightforward, effective, and easy to follow, it’s designed to fit seamlessly into your busy schedule.
Beginner - Minimal Fitness
Strength-Ready
12 Weeks
Strength-Ready: Introduction to Strength Training
This program is designed to take someone from their very first steps in strength training with simple dumbbell movements all the way to more advanced barbell lifts and structured training splits. It begins with full-body dumbbell workouts to teach the basics of movement patterns, coordination, and muscle activation. As the athlete progresses, barbell exercises are gradually introduced to build strength through larger ranges of motion and heavier loads.
Use the CODE: STRONGSHELL a checkout to make this a free workout program.
Beginner - Minimal Fitness
Tri-Ready
12 Weeks
Tri-Ready: 12 Week - Couch to Sprint - RPE + Email Coaching
This program is built with simplicity in mind—requiring little to no equipment while delivering a clear, no-fuss approach to training. Straightforward, effective, and easy to follow, it’s designed to fit seamlessly into your busy schedule.
Beginner - Minimal Fitness
Spartan-Ready
24 Weeks
Spartan-Ready: 24 week - Speed Optional Ultra (50k) Starter - RPE + Email Coaching
This program is built with simplicity in mind—requiring little to no equipment while delivering a clear, no-fuss approach to training. Straightforward, effective, and easy to follow, it’s designed to fit seamlessly into your busy schedule.
Intermediate - Comfortable with an Hour
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.
TRAINING PLAN FAQ