Here's the deal: Most sprint triathlon training plans assume you've got 12 leisurely weeks to prepare. You don't. Maybe life got busy. Perhaps you just discovered there's a race next month. Or you're that person who thrives on impossible deadlines.
Whatever brought you here—you've got 28 days. Let's make them count.
This isn't about shortcuts that'll leave you crawling across the finish line. Nope. This is smart compression—every workout stripped down to what actually moves the needle. Every transition drill designed to shave minutes without swimming, biking, or running a single meter faster. And yeah, we're gonna talk about that burning sensation that isn't from lactic acid—because nothing ruins race day faster than friction in all the wrong places.
The Reality Check: Can You Actually Do This?
Current Fitness Audit (Time to Get Honest)
Look, I'm not here to blow smoke. A 4-week sprint tri plan works—if you're starting from the right place. This isn't the time for hero delusions. Answer these questions like your race depends on it (because it does):
The Reality Rule: If you answered "no" to 2+ questions, bookmark this page. Come back when you've got 8 weeks. Trust me—DNF (Did Not Finish) looks terrible on your Instagram feed.
But if you're nodding along? You're ready. Let's talk gear.
Essential Gear Inventory: The No-BS List
Must-Have by Day 1
Stop scrolling through $3,000 tri bikes on your phone. Here's what you actually need to start training tomorrow:
| Discipline | Essential Gear | Pro Move |
|---|---|---|
| Swim | Goggles (2 pairs—fog happens), tri suit or swimsuit that won't fall off | Clear goggles for pool, tinted for race day sun |
| Bike | Any road or tri bike (properly fitted), helmet that's not from 1995, flat repair kit | Practice changing a flat NOW, not race morning |
| Run | Tested shoes (not the ones still in the box), moisture-wicking socks | Elastic laces save 30 seconds in T2 |
| Protection | Anti-chafe balm for ALL contact points | Apply before you think you need it |
Must-Have by Week 3
These aren't day-one essentials, but you'll curse yourself if you don't have them sorted before race week:
- Race nutrition tested and approved by your gut (no experimenting with that new gel flavor on race day)
- Transition bag system organized—think military precision, not "dump and hope"
- Mini anti-chafe balms stationed in each transition bag (because reapplication at T2 is the difference between finishing strong and the walk of shame)
- Race belt with number holder (fumbling with safety pins in transition is amateur hour)
The 4-Week Architecture: Your Day-by-Day Blueprint
Here's where the rubber meets the road. Or the goggles meet the chlorine. Whatever. Point is—this is your bible for the next 28 days. Screenshot it. Print it. Tattoo it on your training partner if you have to.
Foundation & Friction Points
Training Volume: 4-5 hours total
Primary Focus: Establish routine, identify chafe zones, baseline testing
Mental Game: This week will feel too easy. That's the point.
Monday: Rest/Active Recovery
Yeah, we're starting with rest. Deal with it. Your body needs to prep for what's coming.
- 20-minute mobility routine (YouTube "triathlete mobility"—pick one that doesn't require you to be a yoga master)
- Map out your training routes. Know where you're going before you're gasping for air wondering if you took a wrong turn
- Gear Prep: Apply anti-chafe to ALL suspected friction zones for tomorrow's swim. Inner thighs, armpits, neck where the wetsuit hits—don't be shy
Tuesday: Swim Focus
Time to get wet. And no, your shower doesn't count as swim training.
- Warm-up: 5 minutes easy swimming—any stroke that moves you forward
- Main Set: 20 minutes continuous swimming. Pace? Whatever keeps you moving. This isn't about speed—it's about not drowning
- Drill: 10x25m with 15 seconds rest. Practice sighting every 3rd stroke (lift your eyes, not your whole head—you're not a submarine periscope)
- Transition Practice: 5 minutes practicing wet-to-bike gear change. Yes, in the parking lot. Yes, people will stare. No, you shouldn't care
- Data Point: Time your 400m. Write it down. This is your baseline—not your PR attempt
Wednesday: Bike Technique
Today's about finding your cycling legs. Spoiler: they're probably still asleep.
- Main Set: 35 minutes Zone 2 (that's conversational pace for you heart-rate newbies)
- Drill: 3x1-minute single-leg pedaling each leg. Your hamstring will hate you. Your pedal stroke will thank you
- Key Metric: Average cadence. Target: 85-95 rpm. If you're mashing at 60 rpm, you're not Lance Armstrong—you're just inefficient
- Hydration Check: Can you drink without stopping? Practice now, not when you're doing 20mph next to someone's grandma
Thursday: Run Baseline
The run. Where triathletes' dreams go to die. Let's make sure yours survive.
- Warm-up: 5-minute walk or light jog. Your legs need a heads-up about what's coming
- Main Set: 15 minutes steady pace. Not racing your Strava segments. Just running
- Cool-down: 5-minute walk. Yes, walking counts as training when it's programmed
- Benchmark: Calculate your 5K pace based on how this felt. If 15 minutes had you seeing stars, adjust expectations accordingly
Friday: Rest
Full rest. Not "easy bike ride" rest. Not "just a quick swim" rest. REST.
- Foam roll if you're feeling tight (you will be)
- Hydrate like your race depends on it (it does)
- Prep weekend gear—lay everything out tonight so Saturday-morning-you doesn't have to think
Saturday: First Brick
Welcome to the brick workout. Called that because your legs will feel like bricks when you start running. Science!
- Bike: 30 minutes steady. Not hammering. Not coasting. That sweet spot where you could hold a conversation but would rather not
- Transition: Practice T2 under 90 seconds. Rack bike, helmet off, shoes on, go
- Run: 10 minutes off the bike. This will feel terrible. Your legs will be confused. Your brain will question your life choices. This is normal. Keep moving
- Reality Check: That jelly-leg feeling? It gets better. But only if you practice it
Sunday: Long Swim
Time to prove you can cover the distance. No panic required.
- Main Set: 750m broken into 3x250m with 30 seconds rest
- Mental Note: This is your race distance. You just did it. On week 1. See? You're already ready
- Technique Focus: Breathing rhythm. Find what works—every 2 strokes, every 3, alternating. Just find something that doesn't leave you hyperventilating
Building Bridges
Training Volume: 5-6 hours total
Primary Focus: Increase intensity, practice transitions, dial in nutrition
Reality Check: This week you'll start feeling like an actual triathlete. Embrace the suck.
Monday: Active Recovery
Easy movement day. Your muscles are adapting. Don't interrupt the process by going hard.
- 30-minute easy spin or walk. Instagram-worthy coffee shop stop encouraged
- Nutrition Test: Try your planned race-day breakfast. If it sends you running to the bathroom, better to know now
- Check your anti-chafe supplies. Running low? Order now—race week is not the time for Amazon Prime prayers
Tuesday: Swim Intervals
Time to add some speed. Not Olympic speed. Just "faster than floating" speed.
- Warm-up: 200m easy. Wake those shoulders up gently
- Main Set: 8x50m at race pace with 20 seconds rest. Race pace = the speed you think you can hold for 750m without dying
- Cool-down: 100m easy. Victory lap style
- Transition Drill: Full T1 practice. Wetsuit to bike gear. If racing in a wetsuit, practice the ankle-grab-and-yank technique
Wednesday: Bike Power
Today we find out if those legs have another gear. Spoiler: they do, but it might be rusty.
- Warm-up: 10 minutes easy spinning
- Main Set: 4x3-minute efforts at race pace with 2 minutes easy recovery between
- Focus: Holding steady power. Not surging like you're sprinting for a city limit sign
- Hydration Test: Practice drinking while riding. Dropping bottles is embarrassing. Practice prevents embarrassment
- Cool-down: 10 minutes easy. Let that heart rate come back to earth
Thursday: Run Speed
Time to remember what fast feels like. It's been a while, hasn't it?
- Warm-up: 10 minutes easy. Really easy. Grandma-power-walking-at-the-mall easy
- Main Set: 4x3 minutes at 5K pace with 90 seconds recovery walk/jog
- Cool-down: 5 minutes easy
- Anti-Chafe Check: Any new hot spots? That slight irritation becomes full-blown agony over race distance. Address it now
Friday: Rest or Easy Swim
Choose your own adventure day.
- Option A: Complete rest. Netflix and chill (actually chill, not "chill")
- Option B: 20 minutes easy swimming. Like, embarrassingly easy. Pool lounging with occasional forward movement
- Either way: Hydrate, fuel, prep for tomorrow's race simulation
Saturday: Race Simulation Mini
Dress rehearsal time. This is where we find out what works and what sends you into a panic spiral.
- Swim: 400m at race pace. Find your rhythm early, settle in
- T1: Under 2 minutes. Yes, people are watching. No, they don't care if you hop around with one shoe on
- Bike: 45 minutes at race effort. This should feel "comfortably hard"—triathlon's favorite oxymoron
- T2: Under 90 seconds. Rack, strip, run. Like a really specific fire drill
- Run: 15 minutes at race pace. Those first 3 minutes will suck. Power through
- Critical Learning: What gear placement works? Where's your anti-chafe balm when you need it? Fix the system now
Sunday: Long Run
Building that run endurance. Your longest run yet. Don't panic.
- Main Set: 35-40 minutes at comfortable pace. If you can't hold a conversation, slow down
- Focus: Negative split—second half slightly faster than the first. It's a mental game as much as physical
- Recovery: Ice bath if you're hardcore. Legs up the wall if you're smart. Both if you're an overachiever
Race Pace Reality
Training Volume: 5-6 hours (slight reduction)
Primary Focus: Race pace familiarity, full transitions, mental preparation
Truth Bomb: The hay is almost in the barn. Time to sharpen, not build.
Monday: Rest
Full rest. Your body is adapting. Let it.
- Race Prep: Study the course maps. Know every turn, every hill, every aid station
- Review transition area layout if available online
- Checklist Creation: Start your race-morning timeline. Work backwards from gun time
- Check the weather forecast. Adjust gear accordingly
Tuesday: Swim Race Pace
Locking in that swim pace. This should feel automatic by now.
- Warm-up: 200m easy with some pick-ups
- Main Set: 3x250m at race pace with 45 seconds rest
- Sighting Practice: Every 6-8 strokes. In a race, swimming straight is faster than swimming fast in the wrong direction
- Wetsuit Decision: Final call. If the water's below 78°F, wetsuit is legal and probably smart
- Cool-down: 100m easy backstroke. Look at that—you're still alive
Wednesday: Bike Race Simulation
Today you ride the exact race distance. No more, no less.
- Warm-up: 10 minutes building from easy to race pace
- Main Set: 20km time trial. This is your race distance. Hold the pace you plan to hold on race day
- Nutrition: EXACTLY what you'll consume on race day. Same products, same timing
- Position Check: Can you hold aero/drops for the full duration? If not, adjust expectations or position
- Cool-down: 10 minutes easy spinning. Celebrate—you just proved you can do the distance
Thursday: Run Tempo
Sharp and snappy. Not leaving anything in the tank, but not emptying it either.
- Warm-up: 10 minutes easy with some dynamic stretching
- Main Set: 20 minutes at slightly faster than race pace. Yeah, faster. Trust the process
- Mental Training: Practice your race-day mantras. "Smooth is fast" beats "Oh god why did I sign up for this"
- Gear Test: Race-day outfit including race belt. If something chafes now, it'll destroy you on race day
- Cool-down: 5 minutes easy
Friday: Easy Swim
Staying loose. Nothing hard. Nothing fancy.
- Main Set: 15-20 minutes relaxed swimming. Focus on form, not speed
- Visualization: Swim through your entire race mentally. See yourself executing perfectly
- Pack your transition bags if racing tomorrow isn't happening
- Hydrate. Then hydrate more
Saturday: Full Dress Rehearsal
This is it. The full enchilada. The whole shebang. Your last chance to test everything.
- Complete Sprint Distance at 85-90% effort. Not 100%—save that for race day
- Full Transitions: Set up exactly as race day. Use your transition bag system
- Timing: Start at your actual race start time. Get used to the early wake-up
- Documentation: Note everything that goes wrong. Forget your goggles? Nutrition falls out of your pocket? Fix it now
- Recovery: This effort should leave you tired but not destroyed. If you're wrecked, you went too hard
Sunday: Recovery
Light movement to keep the blood flowing.
- Easy 30-minute bike OR walk. Choose the one that feels better
- Anti-Chafe Inventory: Ensure you have enough product for race week. Check your stash of anti-chafe protection
- Clean your bike. Check tire pressure. Lube the chain. Show your ride some love
- Mental prep: You've done the work. Trust it
Taper & Trust
Training Volume: 3-4 hours (40% reduction)
Primary Focus: Maintain fitness, perfect logistics, stay healthy
Mindset: The work is done. Now we maintain and prepare.
Monday: Rest
Complete rest. No guilt. This is part of the plan.
- Admin Day: Confirm registration, check race emails, plan transportation
- Print directions to venue (don't trust your phone at 5 AM)
- Check tire pressure, brake function, gear shifting
- Charge all electronics: watch, bike computer, phone
Tuesday: Swim Sharpener
Staying sharp without getting tired. It's an art.
- Warm-up: 200m very easy
- Main Set: 4x100m at race pace with full rest between. Should feel effortless
- Technique: 4x25m focusing on perfect form
- Goggles Check: Clean both pairs. Apply anti-fog if needed
- Cool-down: 100m choice of stroke
Wednesday: Bike Opener
Just keeping the legs reminded they have a job coming up.
- Main Set: 25 minutes easy with 3x1-minute efforts at race pace
- These efforts should feel smooth and controlled
- Mechanical Check: Shift through all gears. Listen for weird noises. Fix anything suspicious
- Top off tire pressure (check max PSI on tire sidewall)
Thursday: Run Activation
Light and lively. You should finish feeling better than you started.
- Warm-up: 10 minutes very easy
- Main Set: 4x30-second strides with full recovery. Not sprints—just quick leg turnover
- Cool-down: 5 minutes easy
- Shoe Decision: Lock in your race-day footwear. Break in period is over
- Set out race clothes. Pin number to race belt now
Friday: Rest or Packet Pickup
The calm before the storm.
- If Traveling: Easy 10-minute shakeout run at race venue. Get a feel for the terrain
- Transition Setup: Walk from swim exit to T1. Memorize your rack position
- Attend athlete briefing if offered. Even if you think you know everything
- Early dinner. Nothing new or exotic. Boring is good
- Set multiple alarms. Ask for a wake-up call. Text a friend to call you. Paranoia is acceptable
Saturday (Pre-Race): Final Systems Check
Tick the boxes. Trust the process.
- Morning: 10-minute swim if possible. Test water temperature. Practice sighting to buoys
- Afternoon: 15-minute easy bike. Ensure everything works. Check that race numbers are secure
-
Evening:
- Prep all bags. Triple-check you have everything
- Apply anti-chafe to trouble zones before bed. Yes, you'll feel greasy. Yes, it's worth it
- Set out breakfast, race clothes, and morning supplies
- Visualize success. See yourself crossing the finish line
- Lights out early. You probably won't sleep well. That's normal
Sunday: RACE DAY
This is it. Everything you've worked for.
- Execute your timeline
- Trust your training
- Remember: The hay is in the barn
- Smile at the finish. You earned it
The Transition Advantage: Where Races Are Really Won
Here's a truth bomb most training plans skip: You can shave 2-3 minutes off your time without getting any fitter. How? Master your transitions. While everyone else is doing the triathlon strip-tease, you'll be gone.
T1 Mastery: The 90-Second Swim-to-Bike Switch
This is where chaos reigns. People running in circles. Wetsuits stuck on ankles. Helmets on backwards. Not you. You've got a system.
The 90-Second Protocol
The Pro Move: Your anti-chafe is already applied. While others are fumbling with Body Glide, you're already on your bike. That's a 30-second advantage right there.
T2 Excellence: The 60-Second Bike-to-Run Magic
You're tired. Your legs feel like concrete. Your brain is mush. This is exactly why you need a system that requires zero thinking.
The 60-Second Switch
Friction Point Alert: Your inner thighs post-bike are a disaster waiting to happen. If humidity is above 70%, grab that mini anti-chafe and do a quick swipe. Those 5 seconds will save you from 3 miles of agony.
Race Week Protection Protocol: Because Chafing Is Not a Badge of Honor
Let's talk about the elephant in the transition area: chafing. It's not sexy. It's not fun to discuss. But you know what's less fun? DNF'ing because your skin is literally rubbing off.
The Anti-Chafe Timeline
Race Morning Minus 2 Hours
This is your armor application time. Don't be shy—be thorough.
| Body Zone | Why It Matters | Application Tip |
|---|---|---|
| Inner Thighs | Salt + repetition = raw meat appearance | Go 2 inches wider than you think you need |
| Underarms | Swim stroke + sweat = surprise hot spots | Cover where arm meets torso completely |
| Neck | Wetsuit collar is basically sandpaper when wet | All the way around if wearing wetsuit |
| Feet | Wet feet + no socks = blister city | Between toes, heel cup, anywhere shoe touches |
| Chest (men) | You know why. Don't pretend you don't | Cover completely or use tape |
T1 Quick Hit (Optional)
If you're switching from tri suit to cycling jersey, hit those nipple areas. 20km of fabric friction is no joke.
T2 Humidity Check
If it's above 70% humidity, reapply to inner thighs. Non-negotiable. Your mini anti-chafe stick should be right there in your transition spot. Five seconds now saves agony later.
Nutrition That Won't Betray You
Your stomach is not the place to experiment on race day. It's vindictive and will punish you for poor choices.
48 Hours Before
- Nothing new, nothing risky, nothing that typically "doesn't agree with you"
- Hydrate with electrolytes, not just water. Your pee should be light yellow, not clear
- Carb load doesn't mean eating an entire pizza. It means adding an extra serving of rice to dinner
Race Morning (2-3 Hours Before)
- Your tested breakfast. The one you've eaten before every long workout
- 16-20 oz fluid. Half water, half sports drink works for most
- One bathroom stop timeline—know how long your body takes to process
- Coffee if you normally drink it. Skipping caffeine will not make you faster, just grumpier
During the Race
- Swim: Try not to drink the lake/ocean/pool water. It's not Gatorade
- Bike: One bottle minimum. Two if it's hot. Practice drinking while riding so you don't shower the person behind you
- Run: Use course aid stations. Take water at every one, even if just a sip
- Post-Finish: Recovery drink within 30 minutes. Your muscles are screaming for fuel
The 4-Week Reality Check
28 days. 15 key workouts. 6 transition practices.
2-3 minutes saved through preparation.
1 finish line that proves you're tougher than you thought.
Common 4-Week Training Mistakes (And How to Avoid Them)
Four weeks isn't a lot of time. Which means there's zero room for these rookie errors.
The Panic Trainer
The Mistake: "I only have 4 weeks! I'll do two workouts a day! I'll run after every swim! I'll bike to work uphill both ways!"
The Reality: Fatigue compounds faster than fitness. You'll be overtrained by week 2, injured by week 3, and crying into your recovery drink by race day.
The Fix: Stick. To. The. Plan. Every workout has a purpose. Rest days are not suggestions—they're requirements. Your body adapts during recovery, not during the workout.
The Gear Gambler
The Mistake: "Oh look, carbon wheels are on sale! New wetsuit technology! Revolutionary nutrition system! Let me try all of this in week 3!"
The Reality: New gear = new problems. That wetsuit might give you a shoulder rash. Those wheels might not fit your bike perfectly. That gel might send you sprinting for a porta-potty.
The Fix: Dance with who brought you. Test nothing new after week 2. If your rusty bike got you through training, it'll get you through the race. Save the upgrades for your next race when you have time to adapt.
The Transition Ignorer
The Mistake: "Transitions are just changing clothes. How hard can it be? I'll figure it out on race day."
The Reality: Poor transitions add 3-5 minutes for most first-timers. That's the difference between hitting your goal and missing it. Plus, nothing says "newbie" like putting your helmet on backwards or your shoes on the wrong feet (yes, it happens).
The Fix: Practice transitions after every swim and bike workout. Set up a mock transition area in your garage. Time yourself. Get it down to muscle memory so race-day nerves don't turn you into a fumbling mess.
The Chafe Sufferer
The Mistake: "It's only 750m swim, 20km bike, and 5km run. That's like, what, 90 minutes? I don't need any protection."
The Truth: Salt + sweat + repetition = skin removal. By mile 2 of the run, you'll be doing that weird wide-leg waddle that screams "I didn't prepare for this!"
The Fix: Anti-chafe protection isn't optional—it's essential. Apply before you think you need it. Reapply at transitions. Keep minis in your bag. Your skin will thank you, and your finish line photos won't show you grimacing in agony.
Race Day Execution: Your Hour-by-Hour Battle Plan
Race day isn't the time for creativity. It's the time for execution. Here's your timeline—screenshot it, print it, tattoo it on your race buddy.
The 3-Hour Countdown
| Time Before Start | Action | Pro Tips |
|---|---|---|
| 3 Hours | Wake up, breakfast, first hydration | Even if you're not hungry, eat. Your muscles need fuel |
| 2.5 Hours | Bathroom stop #1 | Coffee does its magic around now |
| 2 Hours | Apply anti-chafe protection everywhere | Don't forget between toes and back of neck |
| 1.5 Hours | Get dressed, final gear check | Race outfit should already be laid out |
| 1 Hour | Arrive at venue, set transition area | Pump tires, arrange gear, memorize rack position |
| 30 Minutes | Warm-up jog, dynamic stretching | Get that heart rate up slightly |
| 15 Minutes | Wetsuit on (if using), swim warm-up if allowed | Get face wet to avoid cold shock |
| 5 Minutes | Goggle defog, find position in swim start | Seed yourself honestly—faster swimmers in front |
| GO TIME | Execute YOUR plan | Not the person next to you's plan |
The Mental Game Plan
Your body is ready. But races are won between the ears. Here's what to expect and how to handle it.
The Swim: Controlled Chaos
The first 100 meters will be mayhem. Arms everywhere. Feet in your face. Water up your nose. This is normal. Don't panic. Find your rhythm by the first buoy, then settle into YOUR pace. Not the person next to you who's clearly trying to make the Olympic team. Your pace.
Mental Mantra: "Smooth and steady. Smooth and steady."
The Bike: Finding Your Legs
The first 5 minutes on the bike, your legs will feel weird. Like someone replaced them with pool noodles. This is normal. Don't hammer trying to "wake them up." Spin easy for the first kilometer, then gradually build to race pace.
Mental Mantra: "Save the legs for the run. Save the legs for the run."
The Run: Embracing the Suck
That first mile off the bike? It's going to suck. Your legs will feel like concrete. Your breathing will be off. You'll question every life decision that led to this moment. Guess what? Everyone else feels the same. The difference between finishers and strugglers? Finishers know it gets better after mile 1.
Mental Mantra: "This feeling is temporary. I am permanent."
Your 4-Week Investment: The Numbers Don't Lie
Let's talk ROI. Because in 28 days, you're going to transform from "I think I can" to "I just did."
The Cold, Hard Stats
- 28 days of structured training
- 12-15 key workouts that actually matter
- 4-6 transition practices (more than most do in 12 weeks)
- 2-3 minutes saved through preparation alone
- 1 finish line crossed
- ∞ bragging rights earned
The Streetlight Athletics Promise
Look, we're not here to blow smoke or sell you magic beans. This 4-week plan works because it respects reality. You're busy. You're time-crunched. You've got a life outside of training.
But you've also got something most people don't: the guts to sign up for a triathlon with 4 weeks to prepare.
Every workout in this plan has a purpose. No junk miles. No filler sessions. Every transition practice compounds—turning chaos into clockwork. And every protection protocol prevents a DNF.
Because here's the truth: Smart training beats long training. Preparation beats natural talent. And finishing beats not starting.
Your Next Move: From Reading to Racing
Alright, you've read the plan. You've visualized success. You've probably already started mentally rearranging your schedule. Good. But reading doesn't get you to the finish line. Action does.
The Three Things You Do Right Now
In 4 weeks, you'll have proof that smart training beats long training. You'll have a finisher's medal. You'll have stories. You'll have that deep satisfaction that comes from doing something most people think is impossible.
But first, you have to start.
Week 1, Day 1 is waiting.
Let's go.
Resources & Tools: Your Support Squad
Essential Downloads
Deep-Dive Reading (When You Need More)
- Essential Triathlon Gear Guide - For when you're ready to upgrade
- The Science Behind Anti-Chafe Protection - Why it works and how to use it
- Becoming a Streetlight Athlete - Join a community that gets it
- Hydration Solutions - Because bonking is not part of the plan
The AfterBurn Advantage
Stop the Rub. Keep the Rhythm.
AfterBurn isn't just anti-chafe protection—it's race insurance. Sweat-proof, long-lasting, all-weather protection that won't quit when the humidity hits 90% and you're questioning your life choices.
The Sprint Tri Special: Pack the 3-Mini kit. One for each transition bag. Because chafe is a time penalty you don't have to pay.
Get Your Race-Day MinisFirst-time racer? Check out our free sample program and test before you invest.
