Training Plans

Following a scientifically-structured training plan can improve your chances of success by up to 100%

Endurance sports such as cycling, running, and triathlon require a lot of dedication and effort to achieve success.


To reach your goals, having a structured training plan can be a game-changer.

Table of Contents

Benefits and Advantages of Using a Training Plan

A training plan is a schedule of workouts and activities designed to help athletes reach their goals. It provides structure and direction, eliminates guesswork, and ensures consistency in training. Here are some of the benefits and advantages of using a training plan:

Goal Setting

A training plan helps athletes set specific, measurable, attainable, relevant, and time-bound (SMART) goals. It allows them to break down their goals into smaller, manageable steps and track their progress.


A training plan can be customised to suit an athlete’s individual needs, abilities, and goals. It takes into account factors such as fitness level, training history, time availability, and lifestyle.


A training plan provides athletes with a sense of purpose and motivation. It gives them something to work towards and helps them stay focused and committed.


A training plan includes progressive overload, which is essential for improving fitness and performance. It gradually increases workouts’ intensity, duration, and frequency to ensure continual improvement.

Avoids Overtraining

A training plan helps athletes avoid overtraining by providing adequate rest and recovery periods. It ensures that they do not push themselves too hard and risk injury or burnout.

Training Plan Categories

Base and Periodised training plans for Novice, Intermediate and Advanced athletes.

Training Plans

Sprint, Olympic (5150), Half Ironman and  Ironman Triathlon training plans.

Off-road Tri
Training plans

Sprint, Standard Distance Off-Road Triathlon training plans


Training Plans

Sprint, Standard, Middle and Long Distance Duathlon training plans

Training Plans

Long-distance and Open water training plans. 

Road Cycling
Training Plans

60km, Century and Gran Fondo training plans

Mountain Bike
Training Plans

Half Marathon, Marathon and Ultramarathon distance Mountain Biking training plans

Road Running
Training Plans

Sprint, Standard and Long Distance Duathlon training plans

Trail Running
Training Plans

5km, 10km, 21km (half marathon), 42km (marathon) and Trail running training plans

Individualised Coaching vs. Training Plan

Individualised coaching is a personalised approach to training that involves working with a coach who provides one-on-one guidance and support. It is tailored to an athlete’s specific needs, abilities, and goals. A coach provides feedback, helps with goal setting, and adjusts the training plan as needed.


On the other hand, a training plan is a more generalised approach to training that provides a structured schedule of workouts and activities. It is designed to be followed without the need for one-on-one guidance. Athletes are responsible for monitoring their progress and adjusting the plan as needed.


Both individualised coaching and training plans have their advantages and disadvantages. Individualised coaching provides more personalised attention, feedback, and support. It can also be more expensive and may not be feasible for everyone. A training plan provides structure, direction, and consistency. It is more affordable and accessible but lacks the personalised attention and feedback of individualised coaching.

Event-Specific Program vs. Training Plan

An event-specific program is a training plan designed specifically for a particular event, such as a marathon, triathlon, or cycling race. It takes into account the specific demands of the event and prepares athletes accordingly.


A training plan, on the other hand, is a more general approach to training that can be used for any endurance sport. It provides a structured schedule of workouts and activities that focus on improving overall fitness and performance.


The main difference between an event-specific program and a training plan is the specificity of the workouts. An event-specific program includes workouts that mimic the demands of the event, such as long runs or rides, brick workouts, and race-pace efforts. A training plan, on the other hand, includes a variety of workouts that focus on building endurance, strength, and speed, but may not be specific to any particular event.


In conclusion, using a training plan can provide numerous benefits and advantages for endurance athletes. It provides structure, direction, and consistency, helps with goal setting and motivation, and ensures progression and recovery.


Individualised coaching is a more personalised approach that provides feedback and support but can be more expensive.


An event-specific program is designed for a specific event and includes workouts that mimic the demands of the event.


A training plan is a more general approach that can be used for any endurance sport. Whatever approach you choose, a structured plan is essential for success in endurance sports.