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GDF1-HYBRID TRIATHLON

Good Dudes Finish First

Strength & Conditioning, Triathlon, Functional Fitness, General Fitness, Functional Training, Swimming, Cycling, Endurance, Tactical, First Responders, Law Enforcement

Coach

KEVIN SEAVER || GOOD DUDE

BUILT FOR THE EVERYDAY ATHLETE WHO REFUSES TO GET WEAK

Most triathlon programs make you choose.

Run More. Bike More. Swim More.

And eventually become weaker, smaller, and beat up.

GDF1-HYBRID TRIATHLETE was built differently.

This 12-week performance system combines strength training, power development, threshold conditioning, race-specific swim/bike/run work and hybrid athlete principles to help you perform at a high level without sacrificing strength, muscle, or athleticism.

Designed for busy professionals, dads, first responders, and everyday athletes, this program uses strategic HIIT-based endurance training and efficient strength work to maximize results while minimizing wasted time.

Every session has a purpose.

No junk miles. No random workouts. No unnecessary volume.

Just structured training designed to help you become faster, stronger, and more durable.

PROGRAM INCLUDES:

-12 weeks of Structured Training

-2 Strength Sessions per week

-2 Run Sessions per week

-2 Bike Sessions per week

-1 Swim Session per week

-Race-specific Brick workouts

-HIIT-based Conditioning

-Built-in Recovery & Taper Phases

Train for your race without becoming fragile.

TRAIN LIKE AN ATHLETE.

$29

Get GDF1-HYBRID TRIATHLON

STAY STRONG WHILE TRAINING FOR ENDURANCE

Most endurance plans sacrifice strength. GDF1 Hybrid Triathlete keeps heavy lifting, explosive power work, carries, and athletic movement in the program so you maintain the strength you’ve worked hard to build while preparing for race day.

MAXIMUM RESULTS IN MINIMUM TIME

This program uses HIIT-based threshold training and strategic race-specific work to eliminate unnecessary volume and junk miles. Most sessions are completed in 60-90 minutes while delivering the aerobic adaptations needed to perform on race day.

BUILT FOR REAL LIFE

This isn’t a pro triathlon plan requiring 15-20 hours per week. It’s built for people with careers, families, shift work, and responsibilities. Every workout is designed to give you the greatest return on your training investment while preserving recovery and long-term consistency.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

BARBELL || BENCH || DUMBBELLS || BICYCLE

Sample Week

Week 1 of 12-week program

Sunday

⚡️MAX STRENGTH + POWER DENSITY (TRI-W1/D1)

Run

1 x 5:00

WORLD'S GREATEST STRETCH

2 x 5

Couch Stretch (Hip Flexors)

2 x 20

Wall Ankle Mobilization

2 x 10

Cat Camel

2 x 16

Low Pogo + High Pogo

2 x 20

Broad Jump

2 x 3

Med Ball Slam

2 x 10

Hang Power Clean

5 x 2 @ 70 %

Broad Jump

5 x 3

Back Squat

5 x 5 @ 65, 70, 75, 80, 82 %

Bench Press

5 x 5 @ 65, 70, 75, 80, 82 %

Weighted Strict Pullup

5 x 6

DB Walking Lunge

3 x 10

Farmers carry

3 x 40

DB Dig & Chop

3 x 10

Burpee

3 x 8

Monday

⚡️HIIT RUN (TRI-W1/D2)

Jog

1 x 10:00

A-Skip

2 x 20

B-Skip

2 x 20

High Knees With Forward Travel

1 x 20

Butt Kicks

1 x 20

Run

5 x 400

1-mile Run

1 x 1

Jog

1 x 10:00

Tuesday

⚡️THRESHOLD BIKE HIIT (TRI-W1/D3)

Cycling

1 x 10:00

Cycling

5:00, 2:00, 5:00, 2:00, 5:00, 2:00, 5:00, 2:00, 5:00, 2:00

Cycling

1 x 10:00

Cycling

1 x 10:00

Wednesday

⚡️HYBRID STRENGTH (TRI-W1/D4)

Run

1 x 5:00

Air Squat

2 x 15

DB Good Morning

2 x 10

Band Pull-Apart

2 x 20

Medicine Ball Slam

2 x 10

Broad Jump

2 x 5

Deadlift

5 x 2 @ 70 %

Push Press

5 x 5

Bulgarian Split Squat

4 x 8

Chest-Supported DB Row

4 x 10

KB swings

4 x 15

DB Front Rack Walking Lunge

4 x 20

Mountain Climber

4 x 30

Dead Bug

2 x 20

Side Plank

2 x 0:30

Hollow Hold

2 x 0:30

Thursday

⚡️SWIM + LONGEVITY WORK (TRI-W1/D5)

Swimming

1 x 500

Swimming

1 x 1200

Cardio

1 x 15:00

Circuit

MOBILITY Flow – 2 Controlled Rounds • World’s Greatest Stretch – 5 reps/side • T-Spine Reach – 8 reps/side • Deep Squat Hold – 45–60 sec • Couch Stretch – 45 sec/side • Passive Dead Hang – Accumulate 60 sec

Friday

⚡️LONG BIKE + BRICK (TRI-W1/D6)

Cycling

1 x 15:00

Cycling

1 x 60:00

Run

1 x 20:00

Saturday

⚡️LONG RUN (TRI-W1/D7)

Run

1 x 5:00

Glute Bridge

Dead Bug

2 x 20

Walking Lunge with Rotation

Alternating Leg Swing

High Knee Hug

Butt Kicks

Carioca

Run

1 x 60:00

Coach

More from Good Dudes Finish First

KEVIN SEAVER || GOOD DUDE

ENDURANCE WITHOUT SACRIFICING STRENGTH

You don’t need another random training plan. You need a system. A system that helps you swim faster, ride stronger, run harder, & still walk into the gym feeling like an athlete. GDF1: HYBRID TRIATHLETE was built for people who refuse to choose between

Get GDF1-HYBRID TRIATHLON

FAQs

What race distances is this program designed for?

GDF1: Hybrid Triathlete was built primarily for Sprint and Olympic-distance triathlons. It develops speed, endurance, and strength without excessive volume. Athletes preparing for a 70.3 can also use this as an off-season or base-building phase before beginning a higher-volume race-specific block.

Will I lose strength while training for triathlon?

No. Unlike traditional triathlon plans, this program includes heavy lifting, power work, carries, and strength maintenance throughout the entire 12 weeks to help you stay strong while improving endurance.

How much time does this program require each week?

Most athletes train 7-9 hours per week. Most sessions are 45-90 minutes, with the longest workout capped at approximately 2 hours. Built for busy professionals, shift workers, parents, and everyday athletes.

Do I need triathlon experience to start?

No. You should be comfortable swimming, biking, and running, but prior triathlon experience isn’t required. The program provides structured progressions, pacing guidance, and race-specific preparation from start to finish.