Even if you have been inactive for years, you can get to the finish line of your first triathlon-each year, thousands of people like you finish, and reap huge rewards for doing so.

To allow you to ease into training, your program will last for 8 weeks, as opposed to 6. This will keep you from overtraining, sustain your energy level, and spread out your training time: In the first two weeks, you'll only train for 1 hour and 45 minutes per week.

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Each intensity level, or training "Zone," corresponds to a specific target heart rate in relation to your maximum heart rate (sometimes calculated as 220 minus your age).

• Zone I: Training Zone I workouts should be performed at 50-60 percent of maximum heart rate. This should feel easy. Your breathing should be slightly elevated, but you should be able to hold a conversation without trouble.
• Zone II: Training Zone II workouts should be performed at 60-70 percent of maximum heart rate. This is a moderately easy pace. Your breathing will feel more labored, but you should still be able to talk.
• Zone III: Training Zone III workouts should be performed at 70-80 percent of maximum heart rate. This is a moderate pace. It'll be hard to hold a conversation-you can spit out a few words at a time.
• Zone IV: Training Zone IV workouts should be performed at 80-90 percent of maximum heart rate. This is a moderately hard pace. You'll be struggling to talk. But remember-it's not all out. You should still be able to maintain this pace for around 20 minutes.