Triathlon Training Plans

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Distance

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TRAINING PLANS
Number
Weeks
First week
hours
Max hours
per week
Workouts
per week
Sprint - 2x Balanced - 16 Week

2-Swim, 2-Bike and 2-Run per week (6 sessions) Use this if you have between 2 and 4 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike. GREAT BASIC PROGRAM for beginners.

16246-7FREE
Sprint - 3x Balanced - 16 Week

3-Swim, 3-Bike and 3-Run per week (9 sessions) Use this if you have between 3.5 and 6 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.

16369-10FREE
Sprint - Run Focused - 16 Week

2-Swim, 2-Bike and 3-Run per week (7 sessions) Use this if you have between 2.5 and 5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.

16247FREE
Sprint - Bike Focused - 16 Week

2-Swim, 3-Bike and 2-Run per week (7 sessions) Use this if you have between 2.5 and 5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.

16257FREE
Sprint - Swim Focused - 16 Week

3-Swim, 2-Bike and 2-Run per week (7 sessions) Use this if you have between 2.5 and 4.5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.

16247FREE
Olympic - 2x Balanced - 16 Week

2-Swim, 2-Bike and 2-Run per week (6 sessions) Use this if you have between 4 and 8 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike. GREAT BASIC PROGRAM for beginners.

16486FREE
Olympic - 3x Balanced - 16 Week

3-Swim, 3-Bike and 3-Run per week (9 sessions) Use this if you have between 6.5 and 12.5 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.

166129FREE
Olympic - Bike Focused - 16 Week

2-Swim, 3-Bike and 2-Run per week (7 sessions) Use this if you have between 5.5 and 10.5 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.

165107FREE
Olympic - Run Focused - 16 Week

2-Swim, 2-Bike and 3-Run per week (7 sessions)
You have between 5 and 9 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.

16497FREE
Olympic - Swim Focused - 16 Week

3-Swim, 2-Bike and 2-Run per week (7 sessions) Use this if you have between 5 and 8 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.

16497FREE
"Original Sprint" 13 Week

Our original sprint plan. Use this plan if you can consistently do the following: 30min run, 30min swim and 40min bike as a base.

13236-7FREE
Beginner 1/2 Ironman - 20 Weeks - RPE

This plan comprises 7-10 hours per week of training. Start this program if you can consistently swim 40min, run 60min and bike 90min. Based on RPE training zones.

207119-10FREE
Intermediate Sprint - 12 Week, 1 Race - RPE

This training plan is written to prepare you to become faster at a Sprint distance race. This plan includes one 'A' race at the end. Average training time of 7-8 hours per week, minimum 1 year of sprint base required. This is an RPE based plan.

12799-10
Intermediate Olympic - 21 Week, 1 Race - RPE

This training plan is written to prepare you to become faster at Olympic distance race. This plan includes one 'A' race at the end. Average training time of 8-12 hours per week, minimum 1 year of olympic base required. This is an RPE based plan.

2181310-11
Couch-to-5k "Conservative" 28 Week

30min per workout, 3x per week. This program will start you walking 30min then transition you to running 30min. Use this program if you have some weight to lose.

28013-4FREE
Couch-to-5k "Agressive" 16 Week

A walk/run program. 30min per workout, 3x per week. This program will start you walking 30min then transition you to running 30min.

16013-4FREE
Michael Pates Total Sprint - 22 Week

A 22 Week Program taking you from no swim, bike or run experience to your first sprint triathlon. You can also use this as a great base-builder for first-time triathletes. NOTE-'Volume Graph' will not show bike/swim data as this plan's bike/swim training is distance based.

22028-9FREE
Olympic - 2x Balanced - 20 Week

2-Swim, 2-Bike and 2-Run per week (6 sessions) Use this if you have between 4 and 8 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike. GREAT BASIC PROGRAM for beginners.

20486FREE
Olympic - 3x Balanced - 20 Week

3-Swim, 3-Bike and 3-Run per week (9 sessions) Use this if you have between 6.5 and 12.5 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.

206129FREE
Olympic - Bike Focused - 20 Week

2-Swim, 3-Bike and 2-Run per week (7 sessions) Use this if you have between 5.5 and 10.5 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.

205107FREE
Olympic - Run Focused - 20 Week

2-Swim, 2-Bike and 3-Run per week (7 sessions) Use this if you have between 5 and 9 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.

20497FREE
Olympic - Swim Focused - 20 Week

3-Swim, 2-Bike and 2-Run per week (7 sessions) Use this if you have between 5 and 9 hours per week to train and a minimum base of 40min swim, 40min run and 80min bike.

20497FREE
Sprint - 2x Balanced - 20 Week

2-Swim, 2-Bike and 2-Run per week (6 sessions) Use this if you have between 2 and 4 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike. GREAT BASIC PROGRAM for beginners.

20246FREE
Sprint - 3x Balanced - 20 Week

3-Swim, 3-Bike and 3-Run per week (9 sessions) Use this if you have between 3.5 and 6 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.

20369FREE
Sprint - Bike Focused - 20 Week

2-Swim, 3-Bike and 2-Run per week (7 sessions) Use this if you have between 2.5 and 5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.

20257FREE
Sprint - Run Focused - 20 Week

2-Swim, 2-Bike and 3-Run per week (7 sessions) Use this if you have between 2.5 and 5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.

20247FREE
Sprint - Swim Focused - 20 Week

3-Swim, 2-Bike and 2-Run per week (7 sessions) Use this if you have between 2.5 and 4.5 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike.

20247FREE
Beginner Ironman - 20 Weeks - RPE

This training plan is written to prepare you to finish your first Ironman. While it is just a beginner’s plan, the hours per week start at a significant 8 hours and quickly move up to 15-18. You should already be consistently training 8-10 hours per week before beginning and ideally you should have completed some Olympic distance races in the past season and a half Ironman race would be even better. Based on RPE training zones.

2081710-11FREE
Intermediate Sprint - 26 Week, 6 Races - RPE

This training plan is written to prepare you to become faster at Sprint distance race series. This plan includes two 'A' race and four 'B/C' races. Average training time of 7-8 hours per week, minimum 1 year of sprint base required. This is an RPE based plan.

26798
Intermediate Olympic - 26 Week, 2 Race - RPE

This training plan is written to prepare you to become faster at Olympic distance 2-race series. This plan includes 2 'A' race at the end. Average training time of 8-12 hours per week, minimum 1 year of olympic base required. This is an RPE based plan.

268139-10
Beginner Sprint - 12 Week - HR

Sprint distance athletes should have completed 1-3 sprints and/or be able to swim 200 yards consecutively / bike 8 mile consecutively / run 1.5 miles consecutively. If you are looking to finish your first sprint or be competitive, this program is for you. HR zone based.

1251010-11
Beginner Olympic - 8 Week - HR

Olympic distance athletes should have completed at least one Sprint distance triathlon and/or have a competitive background in swimming, biking or running. The athlete should be able to swim 500 yards consecutively / bike 15 mile consecutively / run 3 miles consecutively. If you are also looking to improve your Olympic time this program will work for you. HR zone based.

8101111-12
Half Marathon - 20 Week

NEW! This program should be used for an athlete whose goal is to run a half marathon in the 1:30-2:30 range and has a good running base in the past 8-12 weeks. HR monitor based program.

20455-6
Full Marathon - 20 Week

NEW! This program should be used for an athlete whose goal is to run a marathon in the 3:00-4:30 range and has a good running base in the past 8-12 weeks. HR Monitor Based Program.

20575-6
Sprint, Basic 12 Week - RPE Based

The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work. Great plan if you don't want to be tied to a HR monitor but would instead rather go by 'feel' (Rate of Perceived Exertion - RPE)

12569-10
Sprint, Basic 12 Week - HR Zone Based

The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. Use this plan in conjunction with your HR monitor.

12569-10
Olympic, Basic 12 Week - RPE Based

NEW! The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work. Most weeks have 4 days of cycling. Great plan if you don't want to be tied to a HR monitor but would instead rather go by 'feel' (Rate of Perceived Exertion - RPE)

1281110-11
Olympic, Basic 12 Week - HR Zone Based

NEW! The schedule consists of at least 3 workouts per week in each sport, 2 days of strength training and core work too. Most weeks have 4 days of cycling. Use this plan in conjunction with your HR Monitor.

1281110-11
Winter Maint/Prep - 7 to 10 Hours - 20 Week

NEW! This program should be used for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they are looking to maintain fitness during the off season. HR monitor based program.

20688-9
Intermediate Full Ironman - 20 Week - HR

This is a Intermediate 20 week plan is a quick ramp up in overall volume, but with 20 weeks to train only, it is a gradual and safe approach because of the alternating weeks of the long run/bike. HR monitor based. Can be used for your first IM. See details.

20101511-12
Sprint to Olympic Bridge - 12 Week

NEW! This program is a advanced plan to bridge you from a Sprint to an Olympic Distance triathlon with the confidence that you can complete the race without difficulty. An HR monitor based plan.

1271110-11
Olympic to Half IM Bridge - 12 Week

NEW! This program is an advanced plan to bridge you from an Olympic Distance triathlon to a Half Ironman with the confidence that you can complete the race without difficulty.

1291110-11
Winter Maint/Prep - 4 to 7 Hours - 20 Week

This program should be used for an athlete who is coming off a season where they have already raced a Sprint Distance triathlon or they are looking at a very basic start up program.

20269-10
Couch-to-Sprint - 12 Week - RPE

This program should be used for an athlete who is coming off the couch! No prerequisites required! This program is very basic and is a ‘get me by’ type of program. Uses RPE training zones.

12258-9
Half Ironman - 20 Week

This program should be used for an athlete who has competed in some Sprint and Olympic distance races, and is looking to move up to the Half Ironman Distance.

2011149
Half Iron to Full Ironman Bridge - 12 Weeks

This program should be used for an athlete who has been following the progression of the Half Iron Distance program and is 12 weeks out from their first Iron distance race.

12121610-11
Duathlon, 5k/30k/5k- 12 Week

This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. The schedule consists of 3 workouts per week in each sport.

12346-7
Duathlon, 10K/40k/5k, 12 Week

This program should be used for an athlete who is an experienced duathlete and their goal is to complete a medium distance duathlon without difficulty.

12677-8
Winter Maintenance - 8 Weeks SWIM FOCUS

Get ready to get wet often! This plan will expose your swim weakness but allow you to progress over the 8 weeks and see a good improvement. The athlete must be able to swim at least 2,500 yds. in one session, and should be able to do so at a pace of better than 2:15 per 100. Since this is a swim focus program, your run and bike will be maintenance only (2-3x per week). This program is appropriate for a second year or greater Sprint, Olympic or 1/2 IM athlete who is looking to improve their swim.

881112-13
Winter Maintenance - 8 Weeks BIKE FOCUS

Get ready to ride lots! This plan will raise your bike LT while putting you in the saddle 4-5x per week. This plan will peak at 9 hours of riding and 14-16 hours overall per week. Since this is a bike focus program, your run and swim will be maintenance only (2-3x per week). This program is appropriate for a second year or greater Sprint, Olympic or 1/2 IM athlete who is looking to improve their bike performance.

881510-11
Winter Maintenance - 8 Weeks RUN FOCUS

Get ready to run lots! This plan will improve your run durability getting you out on the roads 4-6 times per week. The program starts out with around 3:30 of running in the first week and progresses to around 5.5 hours per week. Since this is a run focus program, your bike and swim will be maintenance only (2-3x per week). This program is appropriate for a second year or greater Sprint, Olympic or 1/2 IM athlete who is looking to improve their running performance.

881111
Advanced Full Ironman - 17 Weeks

Executing this full Ironman plan for 17 weeks would give people with one or two Ironman under their belts very good preparation for a 2nd and 3rd. Preferably, you should have a 6:30 or faster HIM time. *This plan also gives distance for workouts. Train by the time given but use distance as a rough guide.

17101910-11
Intermediate Half Ironman - 16 Weeks

This plan is an advanced plan in terms of volume and intensity and appropriate for someone who is looking to go under 5:00 and as fast as 4:30. There isn’t a lot of fluff in the plan as it starts out with a good amount of volume in the first week and continues to build. The plan does have recovery weeks but even some of those weeks are still in the 12-14 hour range.

1610139
Intermediate Olympic - 10 Week - HR

This plan is designed to make you go faster. 3 workouts per week in each sport, 2 days of strength training and core work. The maximum trisport volume is around 14 hours toward the end of the 10 weeks.

10101410-11
Intermediate Sprint - 12 Week - HR

This plan is designed to make you go faster. 3 workouts per week in each sport, 2 days of strength training and core work. The maximum volume is around 10 hours toward the end of the 12 weeks.

128108-9
Beginner Ironman - 20 Weeks - HR

This program is a beginner plan to bridge you from an a Half Ironman to Ironman using a HRM with the confidence that you can complete the race without difficulty.

207209
The No Fluff Plan - Intermediate - 12 Weeks

The basic premise of this program is to help you improve your VO2 max and threshold. If you are using this plan during the winter, you can start your specific training in the spring with a nice improvement in your speed.

128108-9
Sprint - Balanced Lifestyle - 8 Week

This plan only has 2 workouts per sport per week and peaks out at 6 hours per week of training. Use this plan if you are time constrained or if you want to focus more on family.
* Only use days 57-63 as an optional taper week if you are racing. If you don't have a race, use days 1-56 and repeat as needed.
**This plan is a 'mileage-based' plan, time is used only as an approximation.

9366-7
Olympic - Balanced Lifestyle - 8 Week

This plan only has 2 workouts per sport per week and peaks out at 7.5 hours per week of training. Use this plan if you are time constrained or if you want to focus more on family.
* Only use days 57-63 as an optional taper week if you are racing. If you don't have a race, use days 1-56 and repeat as needed.
**This plan is a 'mileage-based' plan, time is used only as an approximation.

9577-8
Beginner Cycling Program

This plan is specifically created with the overweight person in mind who is looking for a no-impact weightloss plan to start losing the pounds and getting fit. After you get done with all 3 months of this training plan, you should be fitter, slimmer and ready to start a specific triathlon training program such as a sprint program.
*Strength training is not included in this plan yet. See the article for details.

12376-7FREE
Winter Cycling with Power

A power based cycling program geared for triathletes and cyclists to improve their Critical Power over a 16 week period.
Developed by Jorge Martinez of E3 Training Solutions, this plan will get you ready for spring!

16404FREE
Winter Cycling with Heart Rate

A heart rate based cycling program designed for triathletes and cyclists to improve their Critical Power over a 16 week period.
Developed by Jorge Martinez of E3 Training Solutions, this plan will get you ready for spring!

16404FREE
NEW 2014 Off Season 7-10 Hour, 12 Week

COMING SOON!

677-8
NEW 2014 Bike Focus 8 Week

UNDER DEVELOPMENT

88119-10
NEW 2014 Swim Focus 8 Week

COMING SOON!

8679-10
NEW 2014 Run Focus 8 Week

COMING SOON!

88109-10
NEW 2014 Off Season 4-7 Hour, 12 Week

COMING SOON!

12244-5
Mini Sprint Triathlon Plan - Conservative 20 Week

The 20 week mini-sprint triathlon plan will have you ready for a mini sprint race in 20 weeks. Yes, this seems like a long time to train for a half-a-sprint, but this plan takes you from zero aerobic base. This plan is perfect for the person that has no athletic background and hasn't even worked out in years.

20027-8FREE
Mini Sprint Triathlon Plan - Aggressive 10 Week

The 10 week mini-sprint triathlon plan will have you ready for a mini sprint race in 10 weeks. Yes, this seems like a long time to train for a half-a-sprint, but this plan takes you from zero aerobic base. This plan is perfect for the person that has no athletic background and hasn't even worked out in years.

10128-9FREE