Training plans
Structured plans for every triathlon distance and fitness level.
By Lotte
Choose a training plan based on your target distance, available hours per week, and weeks until race day. Consistency beats intensity — the best plan is one you can follow reliably.
Key takeaways
- 1Sprint plans: 8-12 weeks, 4-6 hours/week
- 2Olympic plans: 12-16 weeks, 6-8 hours/week
- 3Half distance: 16-20 weeks, 8-12 hours/week
- 4Full distance: 20-30 weeks, 12-16 hours/week
- 5The best plan is one you can follow consistently
In this article
How to choose a training plan
Select a plan based on three factors: your target race distance, how many weeks until race day, and how many hours per week you can realistically train.
Be honest about your available time. A plan you can complete consistently at 6 hours per week is better than a 12-hour plan you constantly miss sessions on.
Sprint distance plan overview
Duration: 8-12 weeks | Hours per week: 4-6
A sprint plan focuses on building basic endurance in all three sports. You'll swim 2-3x, bike 2-3x, and run 2-3x per week with one brick workout on weekends. Sessions are short — 30-60 minutes each.
This is the perfect starting point for anyone new to multisport training.
Olympic distance plan overview
Duration: 12-16 weeks | Hours per week: 6-8
An Olympic plan adds more volume and introduces tempo work. Swim sessions build to 2,000m+, bike rides extend to 60-90 minutes, and runs build to 45-60 minutes. One long brick per week.
You'll also begin practicing race nutrition during longer training sessions.
Half distance plan overview
Duration: 16-20 weeks | Hours per week: 8-12
Half distance plans require significant commitment. Long bike rides reach 3-4 hours, long runs build to 90+ minutes, and open water swim practice becomes essential. Nutrition strategy training begins here.
Most plans include strength training and mobility work alongside the three disciplines.
Full distance plan overview
Duration: 20-30 weeks | Hours per week: 12-16
Full distance training is a lifestyle commitment. Long rides reach 5-6 hours, long runs extend to 2.5+ hours, and race nutrition must be practiced extensively. Mental preparation becomes as important as physical training.
Consider working with a coach for full distance — the stakes and time investment are significant.
Customizing your plan
No plan is perfect for everyone. Adjust based on your strengths and weaknesses. If swimming is your weakest sport, add an extra swim session. If you're time-crunched, replace one session with a brick workout.
The best plan is one you can follow consistently.
Training plan comparison by distance
| Sprint | Olympic | Half | Full | |
|---|---|---|---|---|
| Duration | 8-12 weeks | 12-16 weeks | 16-20 weeks | 20-30 weeks |
| Hours/week | 4-6 | 6-8 | 8-12 | 12-16 |
| Swim sessions | 2-3/week | 2-3/week | 3-4/week | 3-4/week |
| Bike sessions | 2-3/week | 2-3/week | 3/week | 3-4/week |
| Run sessions | 2-3/week | 3/week | 3-4/week | 3-4/week |
| Long bike | 60 min | 90 min | 3-4 hours | 5-6 hours |
| Long run | 30 min | 60 min | 90+ min | 2.5+ hours |
| Bricks/week | 1 | 1 | 1-2 | 1-2 |
Frequently asked questions
Can I train for a triathlon in 8 weeks?
Yes, for a sprint distance. You'll need some baseline fitness (ability to swim, bike, and run individually). Focus on consistency and include at least one brick workout per week.
How many rest days should I take per week?
At minimum one full rest day per week. Many plans include 1-2 rest or active recovery days. Listen to your body — if you're constantly fatigued, add another rest day.