TriLaunchpad
The Finisher Physique: 12-Week Sprint Triathlon Plan for Women (PDF)
You want to look strong. You also want something to train for.
The Finisher Physique is a 12-week sprint triathlon plan that trains the strong, athletic body and the finish line in the same week. Swim, bike and run build your engine. Two Sculpt strength sessions a week build your shape. A real race at the end gives every session a reason.
Most plans make you choose: cardio or weights, lean or strong, fitness or physique. This one doesn't. Looking fit and being fit were never two different goals.
What's inside (37-page PDF, US Letter + A4)
- 12 weekly plans, one page each, with day-by-day sessions, minutes and tick-off circles
- 2 Sculpt sessions a week: glutes, legs and core (A); back, shoulders, arms and core (B)
- 14-move exercise library with easier and harder options
- Effort guide by feel: no heart-rate tests or gadgets needed
- Fuel to build: a simple hand-plate method, no crash diets, no calorie counting
- Swim school, bike and brick, transitions and run-smart pages
- Race-day playbook and gear checklist
- Proof page (3 test weeks) and weekly check-in log
The Finisher Promise
- Under 6 hours at the busiest week, and every session has a short version
- No crash diets and no "shrink yourself" rules
- Absorb weeks so you arrive at race day fresh
- Plain language, with every term explained
Who it's for
Women new to triathlon or returning after a break who can swim 50 m without stopping, ride 30 minutes and run/walk 20 minutes. Not for experienced triathletes chasing a PB or anyone rehabbing an injury.
How it works
- Check out and receive your download link by email right away
- Print it or use it on your phone or tablet
- Pick a sprint race 12–14 weeks away and start on a Monday
Digital product: no physical item will be shipped. For personal use only. This plan is general fitness information, not medical advice. Check with your doctor before starting a new exercise program. Individual results vary.
Shipping & Returns
Most orders are made to order and ship in 3–7 business days. We use trusted print partners across North America, Europe, and Asia-Pacific to keep shipping fast and affordable wherever you race.
- 🇲🇽 Mexico: flat-rate shipping, 3–5 business days
- 🌎 International: calculated at checkout
- 📦 Tracking: sent to your email once your order ships
- ↩️ Returns: 30 days, no-questions-asked, on unworn items
Care & Maintenance
To keep your gear race-ready for years to come:
- 🧺 Apparel: machine wash cold, inside out, hang dry. No bleach, no fabric softener.
- ☕ Drinkware: microwave & dishwasher safe (top rack recommended).
- 🛏️ Home goods: spot clean with a damp cloth; air dry.
- 🏷️ Stickers & decals: apply to clean, smooth surfaces; resist outdoor weather for 2–3 years.
Specific care instructions for your item are also printed on the product or label.
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