Triathlon training plans by distance
Start with your race distance, current fitness and weekly time. Choose one plan, then use the skill and recovery guides to solve specific problems without stacking competing schedules.
First sprint
Build basic swim, bike and run consistency with a beginner progression.
Olympic distance
Use the 12-week plan if you already have a base in all three disciplines.
Long-course time check
Estimate whether full-distance training fits your week before choosing a plan.
Getting Started
New to triathlon? Start here. These guides cover everything you need to know before your first training session.
Training Basics
Core principles of endurance training for triathlon.
First Triathlon Step-by-Step
Complete 12-week plan from couch to finish line for your first sprint triathlon.
How Long to Train for a Triathlon?
Realistic timelines from sprint to full Ironman, by fitness level.
How Many Hours for Ironman?
Realistic weekly time commitment by goal and experience.
What Does a Training Week Look Like?
Sample training weeks for sprint, Olympic, half Ironman, and full Ironman.
Simplest Plan for Busy People
Minimal effective training in 3–5 hours/week for working athletes.
First Triathlon Training for Women
Build from current ability and address individual health, safety, fit, and recovery needs without stereotypes.
Do You Need a Coach?
When coaching is worth it for Ironman or 70.3 — cost, alternatives, and honest advice.
Training Plans
Structured, week-by-week training plans for every triathlon distance. Pick your race and follow the plan.
12-Week Sprint Training Plan
Go from beginner to race-ready in 12 structured weeks.
12-Week Olympic Distance Plan
Free 12-week plan for your first Olympic distance triathlon.
Ironman 70.3 Training Plan
Free 12-week half Ironman plan for beginners & intermediates.
Ironman Training Plan
Free 20-week full distance Ironman plan for intermediate athletes.
Swim Training
Build confidence and speed in the water. From pool technique drills to open water race skills.
Open Water Swimming
Master sighting, drafting, and open water confidence.
Improve Your Swim
Technique drills, body position fixes, and open water skills for triathletes.
Sighting & Breathing Techniques
Swim straighter and stay calm — step-by-step open water drills.
Swim Training Tools: Paddles, Buoy, Fins & Snorkel
Which swim toys actually help — paddle sizing, buoy use, snorkel work, and a weekly usage plan.
Swim Drills by Technique Goal
Choose a drill from an observed balance, breathing, catch, or sighting problem and check that it transfers.
Open Water Practice Without a Lake
Pool and dry-land drills that build open water confidence before race day.
Race-Day Swim Warm-Up
Choose an in-water or land option that fits venue access, conditions, ability, and official instructions.
Cold Water Swimming Guide
Cold-shock habituation, the 90-second entry protocol, and a 6-week ramp to race confidently in 12–16°C water.
Swim Stroke Rate (SPM) Guide
Measure SPM and interpret it with pace, distance per stroke, effort, and conditions—not one ideal number.
Bilateral Breathing Guide
Breathe every 3 strokes — the 4-week pool progression and when to switch back to single-side breathing.
Swim Start Positioning Guide
Mass, wave and rolling starts — exactly where to line up by pace to save 30–90 seconds.
Open Water Sighting Technique (2026)
Stop swimming 10% extra distance — the alligator-eyes method, sighting frequency by conditions, and 4 drills to swim straight.
Bike Training
Develop cycling power, endurance, and smart route planning to ride faster and more efficiently.
Bike Training
Build cycling power, endurance, and bike handling skills.
Plan a Safe Cycling Route
Match terrain to the session, check traffic and weather, and build stops and an emergency alternative.
Indoor vs Outdoor Training
Compare indoor and outdoor training — pros, cons, and hybrid strategies.
Cycling Apps + ERG Mode Guide
Understand automatic resistance, stable setup, cadence spirals, and when another trainer mode is better.
Indoor Cycling Workouts
Choose an aerobic, cadence, race-effort, or interval session that fits the purpose and weekly load.
Winter Triathlon Training Guide
Indoor/outdoor sessions by temperature, cold-weather gear, and a 12-week off-season block.
Triathlon Training Over 50
Masters-friendly intensity, recovery, and strength structure for beginners 50+.
Bike Handling Skills (Cornering, Descending)
The 7 essential skills triathletes ignore — with parking-lot drills you can do in 60 min/week.
Aerobic Decoupling & HR Drift
Calculate drift consistently and interpret it with heat, fatigue, terrain, hydration, and sensor limits.
Hill Climbing on the Tri Bike
Watts-per-kg targets, gearing for hilly Ironmans, and the descending technique that saves you 2–4 minutes.
How to Master Clipless Pedals (Beginner)
Step-by-step parking-lot tutorial, fall-proof setup, and the 4 mistakes that cause beginner crashes.
Bike Cornering & Descending Skills
Practice braking, line choice, body position, cornering, and controlled descending with progressive low-risk drills.
Threshold vs Sweet Spot Training
Compare interval purpose and fatigue cost within the full swim-bike-run week.
Foot Care: Prevent Black Toenails & Blisters
Shoe sizing, heel-lock lacing, T2 sock protocol — the complete triathlete foot-care system.
Run Training
Running off the bike is a unique skill. Learn pacing, brick workouts, and run-specific strategies.
Run Training
Running off the bike, pacing, and run-specific workouts.
Triathlon Running Form
Use adaptable posture and cadence cues without forcing one ideal form or foot strike.
Brick Workouts
The key to seamless transitions between disciplines.
Cadence Explained (Run, Bike, Swim)
Optimal cadence targets and drills to ride, swim, and run faster with less fatigue.
How to Run Off the Bike
Start conservatively and use short brick sessions to rehearse the transition sensation.
Brick Run Technique (Step-by-Step)
The 4-step technique that stops jelly legs within 200m of T2.
How to Breathe While Running
Use a relaxed rhythm appropriate to the effort and recognize breathlessness that needs attention.
Triathlon Race Week Schedule
Day-by-day 7-day countdown — training, nutrition, sleep, and packing.
Long Run Progression for Half Ironman (2026)
12-week structured plan — weekly mileage, brick runs, and Zone 2 pacing that builds a strong 21K without injury.
How to Train for Triathlon Without a Pool (2026)
12-week no-pool plan using open water, resistance cords, and dryland strength — sprint to Olympic viable.
Strength & Conditioning
The gym work that makes you faster and injury-proof. Strength, stability, plyometrics, and mobility — all in one place.
Strength Training for Triathletes
Build injury-proof strength with a simple gym routine.
Build a Weekly Workout Split
Place priority sessions, easy work, strength, and recovery so the week remains repeatable.
Strength for Swimming
Build pulling power, protect shoulders, and improve stroke efficiency.
Strength for Running
Improve speed, running economy, and prevent overuse injuries.
Strength for Cycling
Increase power output, boost FTP, and ride faster.
Stability Training
Improve balance, control, and injury prevention for all three disciplines.
Plyometric Training
Build explosiveness and improve running efficiency.
Mobility Training
Move better, recover faster, and avoid injuries with daily routines.
Training Science
Understand the data behind your training. Zones, metrics, and science-backed methods to train smarter.
Heart Rate Zones Explained
What each zone means and how to use them to train smarter.
Zone 2 Training Explained
Why everyone talks about Zone 2 — and how to do it right.
VO2 Max Explained
What it is, why it matters, and how to improve it for triathlon.
FTP Test Explained
Cycling power zones for beginners — what FTP is and how to test it.
Race Heart Rate Targets
What heart rate to target during a race, by distance.
Data-Driven Training
Use heart rate, power, pace, and TSS data to optimise your performance.
Heart Rate vs Power
Which metric should triathletes train with — and when to use both?
Power-to-Weight Ratio (W/kg)
Calculate W/kg, see where it matters, and understand why weight loss is not the default answer.
Polarized vs Pyramidal Training
Compare the models and evidence without treating either distribution as a universal winner.
HRV (Heart Rate Variability) Guide
How to use HRV to time hard workouts, prevent overtraining, and know when to push or rest.
Lactate Threshold Testing at Home
Three field tests (30-min run, 20-min FTP, swim CSS) that set accurate training zones without a lab.
Altitude Training: Real vs Simulated
Real camps, hypoxic tents, and altitude masks compared — what actually boosts red blood cells.
Recovery & Body
Training breaks you down — recovery builds you back stronger. Sleep, nutrition, and body management essentials.
Sleep & Recovery Guide
Protect sleep opportunity, adjust load when recovery slips, and know when symptoms need assessment.
Post-Race Recovery
What to do in the hours, days, and weeks after race day.
Heatstroke Prevention
Core temperature, warning signs, and race strategies for hot conditions.
Weight Loss During Training
Can you lose weight while training for an Ironman? A science-backed guide.
Muscle Building for Triathlon
How to build and maintain muscle during endurance training.
Training by Age
How to adapt your training in your 30s, 40s, 50s & beyond.
Recovery Week Deload Guide
Exactly how much to cut, what to keep, and the 5 signs you need one now.
Foam Rolling Complete Guide
The 10-minute self-massage routine that prevents 70% of common triathlon injuries.
Post-Ironman 4-Week Recovery Protocol
The week-by-week plan that prevents burnout, illness, and post-race injury after your big race.
Common Running Injuries in Triathletes
The 7 injuries triathletes get most — recovery timelines, prevention strength work, and when to keep training.
Heat Acclimatization 14-Day Protocol
Race faster and safer in heat — day-by-day plan using saunas, indoor trainer, and progressive exposure.
Treadmill Running for Triathletes
When to use the treadmill, the 1% incline rule, and 5 ready-to-run workouts from Z2 to VO2 max.
Race Preparation
The final phase before race day. Periodization, tapering, and mental strategies to arrive ready.
Periodization Explained
How to structure base, build, peak, taper, and recovery phases.
Off-Season Training Guide
What to do between race seasons — recovery, base, and strength.
How to Taper
The complete guide to tapering before race day — by distance.
Mental Toughness
Train your mind for race day — visualization, self-talk, and dark patches.
Transitions: T1 + T2 Routine
Build a legal, calm sequence and rehearse accuracy before adding speed.
How to Find a Triathlon Coach
When you actually need a coach, typical 2026 costs, and 12 questions to ask before signing.
Training & Life Balance
Real life doesn't stop for training. Strategies for fitting triathlon around work, family, and travel.
Training for Busy Professionals
Balance career demands with triathlon training — remote and office strategies.
Training While Working Full-Time
Realistic schedules and time-saving strategies for busy professionals.
Training While Working Remote
Maximise flexible schedules with double sessions and mid-day workouts.
Daily Schedule for Remote Workers
Plug-and-play daily and weekly schedules for beginner to intermediate.
How Many Hours to Train
Minimum effective training hours for every distance — sprint to Ironman.
Home Office + Training Space
Set up a dual-purpose workspace and training station at home.
Training While Traveling
Maintain fitness during business travel with portable gear and hotel workouts.
Training for Busy Parents
Realistic schedules and family-friendly strategies for parent-athletes.
Training on Holiday
Stay fit without ruining your break — hotel-friendly workouts included.
Training During Busy Periods
Minimum effective training during work peaks, holidays, and life stress.
Staying Motivated
Proven strategies to stay consistent and overcome training plateaus.
Bike Fit Self-Check at Home
7-point home protocol to audit saddle height, reach, drop and cleat position before pain or a paid fit.
Downloadable training plans
Structured plans for sprint, Olympic, half, and full distance. Coming soon.
More training guides
Browse focused next steps that complement the featured guides above.
One practical triathlon decision each week
A useful decision, tool, checklist, or evidence-backed update for your next training block or race.
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