Structured triathlon training plans to get you race-ready. Whether you're preparing for your first sprint triathlon or stepping up to Olympic distance, our week-by-week plans build fitness gradually with swim, bike, and run sessions tailored to your experience level.
Plan Overview This 12-week plan is designed for beginner to lower-intermediate triathletes targeting their first 70.3 (half-ironman distance) event: 1.9km swim, 90km bike, and 21.1km run. You should be comfortable completing an Olympic distance triathlon before starting this plan, and ideally have completed a full triathlon season. By the end of week 12, you will…
Plan Overview This 12-week advanced training plan prepares experienced triathletes for an Olympic-distance race at peak performance. You should arrive at week one able to swim 2km continuously, ride 2 hours at tempo effort, and run 10K comfortably. By race day you will have built the race-specific speed, tactical confidence, and aerobic ceiling to produce…
Plan Overview This 10-week plan is designed for intermediate triathletes targeting an Olympic distance race (1500m swim, 40km bike, 10km run). You should be able to complete a sprint triathlon comfortably and want to step up to the Olympic distance within the next 10 weeks. By the end of the plan, you will be capable…
Plan Overview This 12-week plan is designed for intermediate triathletes who have completed at least one triathlon and are ready to race the Olympic distance more competitively. You should be comfortable swimming 1500m, riding 40km, and running 10km before starting. By the end of 12 weeks you will have developed race-specific fitness across all three…
Plan Overview This 8-week advanced sprint triathlon training plan is designed for experienced triathletes targeting a fast sprint-distance finish. You should be able to swim 750m comfortably, run 5K at sub-25 minutes and complete a 20km bike ride without difficulty before starting this plan. By the end of eight weeks, you’ll have developed the speed,…
Plan Overview This 6-week Olympic distance training plan is designed for beginners who can already swim 400m, run for 30 minutes, and ride for 60 minutes without stopping. By the end of the plan you’ll be ready to complete a 1.5km swim, 40km bike, and 10km run at a comfortable, finishing pace. Expect to train…
Plan Overview This 8-week sprint triathlon plan is designed for intermediate athletes who have completed at least one sprint event and are ready to race faster. You should be comfortable swimming 750m continuously, cycling for 60 minutes, and running a 5K without stopping before starting week one. By the end of the plan you will…
Plan Overview This 16-week intermediate plan is designed for triathletes targeting IRONMAN 70.3 Weymouth on 20 September 2026. Starting in early June, the plan assumes you can already swim 1km continuously, run 10km comfortably and complete a 2-hour bike ride. By race day, you will have completed multiple long swims, rides up to 90km and…
Plan Overview This 16-week training plan is designed for intermediate triathletes targeting IRONMAN 70.3 Bolton on 7 June 2026 — or any 70.3 race in early to mid summer. Starting in mid-February, the plan builds systematically from your current fitness base to full race readiness across all three disciplines. You should be able to swim…
Plan Overview This 12-week Olympic distance training plan is designed for beginners who have completed a sprint triathlon and are ready to step up to the Olympic distance (1.5km swim, 40km bike, 10km run). You should be able to swim 400m continuously, ride for 60 minutes, and run 5km comfortably before starting. By week 12,…