Detailed Triathlon Training Plans by D3 Multisport

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D3 Multisport and BT has teamed up to offer the community several detailed endurance training programs that comes with a sophisticated training log to monitor your progress.

D3 Multisport brings their triathlon and endurance expertise to the BT community.  With your BT membership, access the entire library of training plans which include specific workouts with daily details.  Don't leave your training to chance anymore. 

These plans are meant to be used in conjunction with the training log for viewing and monitoring your progress.  Silver members get full plan access to all of the plans.  Gold members get the additional advantage of unlimited questions and answers with the staff at D3 Multisport for your entire membership period.

Your training support coaching staff from D3 Multisport:

Coach Mike             Coach Amy          Coach AJ             Coach Mark

See the complete memberships details per level to sign-up.

Access the plan details

See the 'Training Plan Library' for the following plans first 2 weeks of complete workouts, graphs and the entire calendar of workout lengths/time before signing up.

The following links will take you to the plan descriptions and prerequisites only:

Sprint Training Plans

Couch-to-Sprint Plan based on RPE - 12 Week
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.

Beginner Sprint Triathlon Training Program - 12 Week
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.

Basic Sprint Triathlon Training Plan by RPE Zones - 12 Week
The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. The maximum volume is around 10 hours toward the end of the 12 weeks.  A solid intermediate level plan to use repeatedly.

Basic Sprint Triathlon Training Plan by Heart-Rate Zones - 12 Week
The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. The maximum volume is around 9 hours toward the end of the 12 weeks.  A solid intermediate level plan to use repeatedly.

Olympic Training Plans

Basic Sprint to Olympic Triathlon Bridge Training Plan - 12 Week
This program should be used for an athlete who has been following the progression of the Sprint Distance program and is 12 weeks out from their first Olympic distance race.

Beginner Olympic Training Plan - 8 Week
Athletes should have completed at least one Olympic distance triathlon or swim 500 yards consecutively / bike 15 mile consecutively / run 3 miles consecutively.

Basic Olympic Triathlon Training Plan based on RPE - 12 Week
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. The maximum volume is around 12 hours.  A solid intermediate level plan to use repeatedly.

Basic Olympic Triathlon Training Plan based on Heart Rate Zones - 12 Week
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. The maximum volume is around 12 hours.  A solid intermediate level plan to use repeatedly.

Winter Maintenance Plans

4-7 Hour Winter Maintenance/Prep Training Plan - 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.

7-10 Hour Winter Maintenance/Prep Training Plan - 20 Week
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.

Half Ironman Plans

Olympic to Half Ironman Bridge Triathlon Training Plan - 12 Week
This program should be used for an athlete who has been following the progression of the Olympic Distance program and is 12 weeks out from their first Half Iron distance race.

Half Ironman Triathlon Training Plan - 20 Week
This program should be used for an athlete who has competed in some Sprint and Olympic Distances Races, is looking to move up the Half Ironman Distance.  Is a great intermediate level standalone plan.

Full Ironman Plans

Half to Full Ironman Bridge Training Plan - 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.

Full Ironman Triathlon Training Plan- 20 Week
This basic 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.   Can use as a standalone plan.

Duathlon Plans

Duathlon Training Plan, 5K run/30K bike/5K run, 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.

Duathlon Training Plan, 10K run/40K bike/5K run, 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.

Running Plans

Half Marathon Training Plan - 20 Week
This program should be used for an athlete whose goal is to run a marathon in the 1:30-2:30 range and has a good running base in the past 8-12 weeks.

Full Marathon Training Plan - 20 Week
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.

Sign-up with BT and D3 to have your entire season covered!

See the complete memberships details per level to sign-up.

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date: April 12, 2006