No matter where you are located, our online triathlon training program is readily available to you.

With a self-paced approach, you can fit the training sessions into your busy schedule without being tied to someone else's timetable. Our expert guidance ensures your successful journey towards completing your first triathlon. The best part? You can achieve this transformative experience for less than $2 per session, guaranteeing a positive and rewarding journey from start to finish. Embrace the challenge and join us on this incredible triathlon adventure!

Remember that thoughts and doubts are normal for first-time triathletes.

  • Can I overcome my fear of open water swimming and make the distance?

  • Are you sure of what the right equipment is to choose? bikes, helmets, etc.

  • It has been a long time since I rode a bike, can I still do this?

  • What do I do in the transition area and how do I find my bike during the race?

  • Are you nervous about the logistics of race day or setting up your gear?

  • We are all busy, concerned how you will fit your training around other life commitments?

  • Will I be physically fit enough? What if I can't finish the race? Will people judge me?

Are these questions familiar?

I hear these questions and concerns all the time but rest assured if you follow the recipe I have laid out YOU WILL get to the end. The journey is about pushing YOUR limits, embracing challenges, and celebrating YOUR accomplishments, no matter what the outcome may be. Enjoy the process as we help you answer these questions and prepare for YOUR first triathlon.

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Swimming

Although swimming generally only equates to 10% of the race, it is still important to master. Swimming is all about being streamlined and effortlessly gliding across the surface of the water, so if you are a beginner or brushing up your skills, having the correct technique is beneficial. We also help you to achieve that distance so race day is in your reach!


Cycling

Riding a bike is exciting and an experience that opens up a whole new world of adventure and freedom. As a beginner, we take you though getting acquainted with the bike, its parts, etiquette and safe riding which is crucial to gaining confidence and control. Patience and perseverance are essential as mistakes and wobbles are all part of the learning journey.


Running

Learning to run effectively in a triathlon is a key component of achieving success in the sport. We help you build endurance and speed through multiple sessions. With pure run sessions and also practice transitioning from the bike to the run. You will simulate race conditions and get accustomed to the feeling of running after cycling, after this program you'll be well-prepared to conquer the running leg of a triathlon and achieve your personal best.


Transitions and Race day logistics

On race day, we guide you through the logistics of a triathlon to ensure a smooth and successful experience. Starting from arriving early to setting up your transition area. By practicing transitions beforehand in training and visualising each stage we equip you for efficient transitions between swim, bike, and run on race day. Allowing you to embrace the excitement and challenge of the day.

You like the idea of doing a triathlon however you’re not sure it’s for you?

FAQ

We designed this program online so you can fit it around your busy life and not someone else's schedule.

  • What's the minimal amount of gear I need?

    Goggles, swimmers, roadworthy bike, helmet & runners.

  • What if I can't fit in all the sessions?

    If you can't fit in all the sessions that is okay, just make sure you target one session of each discipline. The weekend brick sessions (two disciplines joined together) are the key sessions that will give you the confidence to execute a successful race day.

  • I already swim (or run/ride) what if the sessions are too easy for me?

    If you are a confident swimmer and the program is to basic for you, double it and take this time to really focus on your technique and efficiency in the discipline and ‘perfect it’ - swimming is 80% technique.

  • The race I've chosen is 8 weeks away (not 6). Can I start the program already?

    Of course! You can start as soon as you like and repeat the end weeks. this just means you'll get a little bit extra training in before the big dance. Make use of the extra time to really instill the focus of each session.

  • I missed a session can I do it later? Or I really liked that session can I do it again?

    Yes, you can swap days around to suit your schedule, we encourage more practice to really grasp the focus if you like something. The keynote here is to notice how the plan is currently spaced out along the week, try not do all the sessions on your weekend!

  • What is bike etiquette in triathlon?

    We go over this in detail through the course - we cover basic bike jargon, bike etiquette and riding technique. After you finish you will be able to join in conversations with other cyclists and fit right in!

  • I've never done a triathlon before how do I know what to do on the day?

    We lead you through preparation and then how to execute your race day, rest assured you'll have all the tips and tricks.

  • What distance race will this program help me target?

    This program is targeted up to the sprint distance race 750m swim, 20km bike and 5km run. If you wish to do a longer distance race you can start with this program and then contact us on how to build up to the next distance.

Course blueprint

    1. Welcome to Week 1

    2. Week 1 Blueprint

    3. Pre-swim Land Warm-up

    4. Swim #1 The taut foundation

    5. Bikes the nuts and bolts

    6. Pre-bike Warm-up

    7. Bike #1 The one foot revolution

    8. Pre-run Warm-up

    9. Run #1 Finding that sweet spot

    10. Swim #2 Tackling the vibration

    11. The Brick

    12. The Triathlon Transition

    13. Brick #1 Jelly legs

    1. Week 2

    2. Week 2 Blueprint

    3. Swim #3 Straight lines

    4. Brick #2 Row row row your boat

    5. Run #2 Unique arches

    6. Swim #4 Less snake

    7. Brick #3 Tame the tiger

    1. Week 3

    2. Week 3 Blueprint

    3. Swim #5 The entry

    4. Brick #4 Mash and grind

    5. Run #3 Natural pendulum

    6. Swim #6 Setup mastery

    7. Brick #5 Safe limits

    1. Week 4

    2. Week 4 Blueprint

    3. Swim #7 The power phase

    4. Brick #6 Clunky clocks

    5. Run #4 The sagittal plane

    6. Swim #8 Introducing the cactus

    7. Brick #7 Persistence pays off

    1. Week 5

    2. Week 5 Blueprint

    3. Swim #9 Get comfortable being uncomfortable

    4. Brick #8 Switching it up

    5. Run #5 The nervous system

    6. Swim #10 Equal swivel

    7. Brick #9 Cascading endorphins

    1. Week 6

    2. Week 6 Blueprint

    3. Swim #11 Tame the wild arm

    4. Brick #10 Expend less energy

    5. Run #6 Heavy legs

    6. Swim #12 Train tracks

    7. Race Day The Party!

The Intro Project

  • $75.00
  • 48 lessons
  • 2 hours of video content

Amanda Moore

Head Coach

Well, to start with, my name is Amanda Moore. As a bit of background, I have always loved running, following my school years I have been continuously "upping" my goals. Starting with 10km races all the way up to marathons, in 2013 I broadened my skill set and challenge myself further, which led me to fall in love with Triathlons. Again the goals kept moving and before I knew it I had signed up to the 140.6 distance. Accreditations, do I have them? Yes. I am an Accredited Performance Triathlon Coach with Triathlon Australia, as well as an Accredited Level 2 Advanced Recreational Run Coach with Athletics Australia. I am also currently studying my Bachelor in Sport Science and Exercise Physiology. On a personal note, since 2019 I have welcomed two beautiful children into the world Arthur and Penelope. This has given me even more of an understanding of that "elusive" time management and managing a work/life and fitness balance. One of the critical things to remember is that as athletes, there is no hard and fast rule on how best to train, you are all individuals, have different goals and have varying skill sets. At The Active Project, I offer the latest tools, technologies and training methods to help you reach your peak performance.

What should I expect?

We are here to guide you towards your training and fitness goals. If your goal is to prepare for your first triathlon we want you to be able to reach your full potential + maximise your capability.

  • Optimal Warm-Ups. The perfect warm-up prepares your heart, muscles and mind for the session ahead.

  • Low-Intensity Aerobic Sessions. These are great for building efficiency and endurance and also allows you to practice technique without causing stress to the body.

  • Brick Workouts. Combining at least 2 of the disciplines in one training session. Prepares you for race day when you have that tough run off the bike. Mastering this will make your race day more seamless and that much more enjoyable.

  • Recovery Days. Without adequate recovery, your long- term improvement will be hindered. Days off and sleep is where the magic happens, during this time, your body recovers from what you have put it through and adapts to come out the other end a fitter athlete.

  • Mental Preparation. We will guide you on how to deal with the mental demands of the race you have chosen, preparing you for race conditions like distance or environmental factors. For example, are you expecting a high-temperature race day? Developing a plan to include this is vital to achieve success at your upcoming race.

Discover your potential, starting today

Enroll

What people are saying

“Having run and swum since childhood, a friend suggested giving triathlon a go. After completing an intro to tri course with Amanda as one of the coaches, I was hooked! That was in 2017 and I continue with Amanda through her online coaching today. Juggling full time work, a family and training is never easy but she has always been supportive and willing to adapt my training plans to fit with everyday life. Her calm and encouraging nature, along with expertise in training for all distances has helped me to step out of my comfort zone, grow as a triathlete and last year I completed my first 70.3 - something I never thought possible! Would highly recommend Amanda as your coach!”

Emma McKinnell

“In a world full of “one size fits” all it is amazing to find a coach that is so determined to understand each athletes individual journey and what success means for them. Once Amanda knows where you are headed, she then builds a training plan that will not only get you where you want to be, but is flexible to deal with inevitable changes that life requires of an amateur athlete, such as work, injury or illness. If you want success in achieving what you want from your training, Amanda is the coach to help.”

Matt Maw

“I started working with Amanda in 2017, after some time researching triathlon coaches in Brisbane. After meeting with her, I knew that she was someone that I could work with and understood what I wanted from a coach. Being brand new to the sport of triathlon but with a background in swimming, I was ambitious and knew that I needed a good coach to help me channel my efforts in the right way to achieve my goals. After my first full season of working with Amanda, I was able to take my performance to the next level, regularly finishing in the top 10 for my age group. I attribute most of this success to the path Amanda laid out for me. Her workouts are structured in a way that are smart, specific and able to fit in with your family/work/life commitments. As a coach, Amanda has been my mentor from which I have learned so much. Her ability to relate to the athletes and structure sessions, push the athletes to their personal limit based on their own fitness, time and abilities across the three sports. This enable athletes to get the most out of every session. This support, planning, and preparation leads to athletes being able to compete confidently at their highest level come race day. Under Amanda’s guidance and a lot of hard work, after just 2 years I achieved my goal of qualifying for the Ironman World Championships in Kona, Hawaii. I would highly recommend Amanda as a coach for you if you want to be the best athlete you can be.”

Wayne Harding

“I first started triathlon in March 2018 when I signed up for the Noosa Tri for Team Cure Brain Cancer. At that point, I lifted heavy weights and cardio was a dirty word. I hadn't ridden a bike in maybe 10 years and I'd never run farther than 5k (even that I only did once)! Through sheer luck and perhaps a freak genetic throwback (neither of my parents are athletic), I could swim! One outta three ain't bad! My first year, whilst thankfully, I had the help of my strength coaches and my physiotherapist (I'd torn my MCL in November 2017) I pretty much winged it. I finished but boy did it burn! From that point, I was hooked (no surprises there, Triathlon is FUN!) and wanted to do better. I engaged the help of Amanda in March 2019 to coach me through my next season, aiming to beat my time for the 2019 Noosa Tri. Whilst I am competitive with myself, I do Triathlon for charity, to prove to myself I can and for fitness and fun. At this stage, if I ever Podium, it'll be because only 2 other people entered the race! Amanda coaches the weekend warriors, like me, through to more competitive, serious athletes and does so successfully as she designs the programes to fit the individual; no one size fits all biz here! She uses YOUR goals and YOUR performance/health/mood (oh it's a thing!) to push you appropriately. Amanda thinks outside the box to formulate plans to accommodate all the things that life throws at you (illness, family stuff, work etc.) and is always available to discuss any changes, concerns, ideas, new goals or just to share the story of that thing that happened whilst you were training today. Triathlon can be hard and feels all consuming sometimes (weirdly they're also some of the reasons we tend to choose this sport!). Even if you're aiming to knock Ashleigh Gentle off the podium, you should be aiming to get there with a coach that can not only maximise your performance whilst minimising your risk of injury, but does so in a personable, supportive and engaging way. Doesn't hurt if your coach has a wicked sense of humour too! Thanks to Amanda's programming, I did beat my 2018 finish time...by 24 minutes! I can't wait to see what I can accomplish with Amanda's guidance in the seasons to come. ”

Rachel Morrison