Select one of the specific plans below or view all triathlon plans. All plans can be imported directly into your TrainingPeaks workout calendar to analyze and track your progress as race day approaches.
You might be a beginning triathlete or maybe you have a couple of races under your belt from previous seasons. In either case you are fit and are NOT a beginning athlete. Before beginning Week 1 of the plan you are capable of riding a bike 30 to 60 minutes two days a week and completing a long ride around two hours on a third day. You can swim 100 yards (or meters) nonstop and swimming for 30 minutes a couple of times per week is easy. You can run two days per week, one 30-minute run and a longer run of 45 minutes.
With the profile in mind, have a look at the plan preview. If the first couple of weeks of training look like training loads you can handle, this is your plan. Weekly training hours range from 5:15 to a maximum between 8:15 and 10:00. There is some flexibility built into the plan to accommodate individual differences. For example there is no time posted for the swim workouts. Obviously there can be big differences in swimming abilities between people with a competitive swim background and those just getting into swimming. Some of the run and bike workouts also have ranges built into the workouts.
The plan has a general pattern of cycling and strength training on Monday and Wednesday, heading to only Mondays as the plan progresses. Strength training is optional in this plan. If you decide not to strength train, you can replace the strength training time with more time on the bike on those days. If you are currently strength training, you can keep your current routine. Be aware and notice if strength training is taking too much energy away from your swimming, cycling and running. If this is the case, consider reducing the exercises, sets or repetitions to allow higher quality workouts during the aerobic sessions.
Swimming is shown on Tuesday, Thursday and some Saturdays. Running workouts are typically on Tuesday, some Thursdays and Saturdays. Long rides are on Sundays. Friday is always a day off. If it works better for you to have a different schedule and move the workouts around, it can be done. Try to keep similar workouts 48 hours apart. In other words, it is preferable to swim on Tuesday and Thursday instead of Tuesday and Wednesday.
By Week 10 you are doing a training day that includes a morning swim followed by a 2:45 brick. The brick includes race-pace work.
This plan is in the book, Triathlon Training Basics.
Designed for the FITNESS to COMPETITIVE athlete, this is a 10-week program by Dave Scott - 6x Ironman World Champion and National Triathlon Coach for Team in Training - for athletes with a previous Olympic (International) distance triathlon race time of 3 to 5 hours. Dave has designed this program starting with moderate aerobic workouts, progressing into race-simulated sets. The 3 weekly workouts per discipline build from 7 hours up to 10 hours prior to tapering so that your confidence and ability will peak at your event. Monitoring your brick workouts that have been inserted into the program will provide another platform to truly evaluate your race day potential. Friday is the designated day off.
This program may be set to start or end at any time for a goal race that takes place on a Sunday. If your race is on Saturday, please chose the Saturday version of Dave's plan.
This program can be adjusted to fit your shortened training schedule if you miss the first few weeks. If you can complete 70%+ of the workouts, you will see results through race-simulated sets and bricks that replicate the physical and psychological tests of your race.
Dave has made this a fun, challenging and confidence-building program for your Olympic distance race. Included: This plan comes with Dave’s comprehensive Triathlon Training Plan Guide explaining Dave’s training methodology and all the workout terminology plus video training tips by Dave covering optimal fueling, proper pacing, mental training tactics, race day strategy and more!
This complete 20 week training plan for an Olympic distance triathlon in is designed for the beginner to intermediate triathlete. For a full video introduction and detailed description of this program, simply go to: http://www.viddler.com/explore/pacificfit/videos/7/
This plan was designed by Joe Friel for the advanced Olympic-distance triathlete who trains with a powermeter and whose goal is to be competitive in his or her age group in a race in 12 weeks. The plan is based on the training principles and methods in Joe's book, The Triathletes Training BIble. Be sure to also read Training With Power at www2.trainingbible.com (click on Free Resources).
Weekly volume in most weeks is around 12-13 hours including 4-5 swims, bikes and runs each week plus strength maintenance once weekly. To start this plan you should be in at least your second year of racing having trained at 10 or more hours weekly in previous seasons.