Big Apple Tri Program
Whether you're training for your first triathlon or building on previous experience, our Beginner Tri Program will help you arrive at the starting line prepared, confident, and ready to swim, bike, and run your way to the finish line.
As a team, we will follow a training plan designed around the Big Apple Triathlon, with athletes choosing either the Sprint or Olympic distance race. However, the program is suitable for athletes targeting other late-season sprint or Olympic-distance events, including Mightyman Montauk or other regional races.
Train with Empire and arrive at the start line confident and race-ready. Through structured training, experienced coaching, team support, and a true concrete jungle training experience, we'll guide you every step of the way from your first workout to your finish line.
Program Dates: July 20 – October 10, 2026
Program Cost:
• $475 (Until July 13th at midnight)
• $499 (After July 14th)
Program Details
Program Dates
July 20th - October 10th
Target Race
Big Apple Triathlon
Sprint Distance
Olympic Distance
Tri / Relay / Aquabike
Ideal Athlete
Beginner and experienced athletes looking for a supportive community and experienced coaches.
Base Level Fitness
We recommend being able to swim 400m, bike 5 miles and run/walk 1.7 miles at the start of the prgoram.
Plan includes:
Our Big Apple Tri program is led by passionate coaches with decades of experience — you’ll train alongside a team of like-minded athletes, build healthy habits, and form friendships that last long after race day. When you train with Empire, you'll get a lifetime of memories, plus all of the following…
Structured Training Plan
Free TrainingPeaks Account to log your workouts and track progress
Weekly Coached Group Workouts (in-person & virtual)
Triathlon Basics Clinics (changing a flat, transition setup, race nutrition & more)
Monthly Team Socials & Beginner Info Sessions
Race-Day Coaching & Support
Empire Tech-T Shirt + Discounts on Gear, Apparel & Indoor Training Facilities
Access to Online Video Library of recorded workouts & info sessions
Early Bird Race Registration before it opens to the public
Open Water Swim Clinic
Small Group Instructional Swim Classes Available ($)
Sample Week:
Monday
Group Bike
7pm
Central Park (Columbus Circle)
Tues
Strength Workout
_______
Swim Workout
Wed
Day Off
Thurs
Group Run
6:30pm
Central Park (Columbus Circle)
Fri
Strength Workout
_______
Swim Workout
Sat
Long Bike Ride
_______
Brick Run
Sun
Long Run
Workout details are included in Training Peaks. Group workouts last about 1 hour and include a warm up, main set and cool down. Workouts include a lesson, group discussion and structured workout including hills, speed, tempo, drills, hills and benchmark tests. Pace groups are formed and all abilities are welcome. Athletes are encouraged to coordinate meet-ups outside of coach-led sessions using our team app for all posted sessions.
