Foundation First is a complete Ironman 70.3 and T100 training programme designed for first-time and recreational triathletes preparing for events anywhere in the world.

Whether your goal is to finish your first Ironman 70.3, tackle a T100 event, or improve on a previous performance, this ongoing membership provides a structured pathway from your current fitness level through to race day. The programme automatically adapts based on your experience and current fitness, ensuring athletes receive training that is appropriate for them. An athlete who can currently ride for one hour and run for 30 minutes will follow a different progression to someone already capable of riding for three hours and running for two hours.

Each week includes 2-3 swim sessions, 2-3 bike sessions, 2-3 run sessions, a brick workout, and a stretching session, depending on the training variation selected. Training volume, intensity, and session structure progress appropriately as your event approaches, helping you arrive at the start line prepared and confident.

All workouts are delivered through the Training Tilt app with detailed workout descriptions, Coach Ray's Level-based intensity system, and pace, heart rate, and power guidance where appropriate. Training Tilt connects directly with Garmin and other popular training devices to automatically capture and analyse your training data.

Athletes receive access to the private VIP Facebook community for support, motivation, and direct interaction with Coach Ray, plus fortnightly group coaching calls covering training, racing, recovery, nutrition, and athlete questions.

Suitable for athletes who can currently swim 1,000m, ride for 60 minutes, and run for 30 minutes non-stop. Join at any time and follow a structured pathway toward your target Ironman 70.3 or T100 event.

Coached by Ray Boardman, professional endurance coach since 2000