Lead magnets · free
Free 4-week starter plans
Taste EnduraSync before you subscribe. Each starter is weeks 1–4 of a full library plan — delivered as a calendar file and Excel tracker you keep. Built from established coaching methods; not medical advice.
Couch to 5K — Free Start
Four weeks of walk/run progression to get you off the couch and into consistent easy running. A free taste of the full First 5K plan.
- Length
- 4 weeks
- Load
- 1.5–2.5 h/wk
10K Starter — Free Base
Four weeks of easy-base running with one quality session to start building toward your first (or next) 10K. Free sample of our 5K/10K library.
- Length
- 4 weeks
- Load
- 2–4 h/wk
Beginner Cycling Base — Free Start
Four weeks of mostly easy Zone 2 riding plus one short quality session to build aerobic fitness on the bike.
- Length
- 4 weeks
- Load
- 2–4 h/wk
Beginner Swim Fitness — Free Start
Four weeks of technique-friendly pool sessions to build comfort and aerobic swim fitness from scratch.
- Length
- 4 weeks
- Load
- 1–2.5 h/wk
Beginner Strength — Free Start
Four weeks of full-body strength sessions for athletes new to the gym — gym or home equipment options in every session.
- Length
- 4 weeks
- Load
- 1.5–3 h/wk
First Sprint Triathlon Base — Free Start
Four weeks of balanced swim, bike, and run volume to start preparing for your first sprint triathlon — without the full race build yet.
- Length
- 4 weeks
- Load
- 3–5 h/wk
Want the full library?
42 plans across five sports, drip-fed after trial, calendar + Excel, from $7.99/mo. Start with a 7-day free trial (card required; cancel anytime).
Start 7-day free trial