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.
This 16-week training plan prepares intermediate triathletes for a successful 70.3 (half Ironman) race. The plan balances building endurance, developing race-specific fitness, and maintaining recovery to arrive at race day strong and confident. Prerequisites Before starting this plan, you should meet these baseline fitness standards: Swim 1500m continuously at comfortable effort Ride for 2 hours…
This 8-week plan is for triathletes who can already comfortably complete a sprint distance and want to step up to Olympic distance (1500m swim, 40km bike, 10km run). It assumes a base fitness of 4-5 hours training per week and builds to 7-8 hours at peak. Prerequisites Able to swim 750m continuously without stopping Comfortable…
This 12-week plan is designed for complete beginners who want to finish their first sprint triathlon (typically 750m swim, 20km bike, 5km run). You don’t need to be fit to start — just consistent. The plan builds gradually from 3-4 sessions per week to 5-6 by race week. What You’ll Need Access to a swimming…