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Triathlon Training Plans

Following a structured training plan will increase your chances of success by 100%

Sprint, Olympic,
Half Ironman and Ironman Plans

Novice, Intermediate & Advanced Triathlon Training Plans

Training Plans for Triathlon

What are the triathlon race distances?

Triathlon is a multi-disciplinary endurance sport consisting of swimming, cycling and running sections.
The accepted format is to swim first, then cycle, then run, but there are races that vary the sequence and also the standardised distances of each.

The 4 most common race distances are: (from shortest to longest)
  • Sprint Triathlon
  • Olympic Distance Triathlon
  • Half Ironman Triathlon
  • Ironman Triathlon
Triathlon races can centre around a central venue, with athletes return to the transition area between completing each discipline, or be point-to-point, where athletes start at one point and end at a different venue. 

Table of Contents

Choosing the correct triathlon training plan

In order to make it easier it choose the correct training plan for you, we categorise along 3 variables:

  • Training hours,
  • Race Distance, and
  • Preferred training measure

Training Hours

We split our training plans based on training hours available to the athlete.
The categories are Novice, Intermediate and Advanced.

Novice – 4 to 8 hours of training per week

Intermediate – 9 to 13 hours of training per week

Advanced – 14 or more hours of training per week

 

Race Distance

The second variable is race distance:

Sprint Triathlon Distance – 750m swim, 20km cycle, 5km run

Olympic Distance Triathlon – Also known as 5150 or Standard Distance Triathlon is 1.5km consists of 1.5km swim, 40km cycle and 10km run.

Half Ironman Distance – 1.9km swim, 90km cycle and a 10km run.

Ironman Distance – 3.8km swim, 180km cycle and 42.2km run.

Preferred Training Measure

Swim training zones are expressed in send-off times or paces.

Cycling training zones are expressed in percentage of max heart rate (%MHR), percentage of threshold heart rate (%THR) and % of functional threshold power (%FTP).

Running training zones are expressed in percentage of max heart rate (%MHR), percentage of threshold heart rate (%THR) and percentage of threshold pace (%TPace).

Sprint Triathlon Plans

Our Sprint Distance Triathlon training plans include a Core Strength and Flexibility training plan.

You also get access to our FREE training tools that will help you accurately calculate your training zones. The training plan, therefore, will be adapted to your current fitness levels. 

To view our TrainingPeaks based Sprint Triathlon Training Plans click on the link below.

Novice Sprint Triathlon Plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate Sprint Triathlon Plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced Sprint Triathlon Plans

Training plans for athletes training more than 14 hours per week.

Olympic Triathlon Plans

Our Olympic Distance Triathlon training plans include a Core Strength and Flexibility training plan.

You also get access to our FREE training tools that will help you accurately calculate your training zones. The training plan, therefore, will be adapted to your current fitness levels. 

To view our TrainingPeaks based Olympic Triathlon Training Plans click on the link below.

Novice Olympic Triathlon plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate Olympic Triathlon plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced Olympic Triathlon plans

Training plans for athletes training more than 14 hours per week.

Half Ironman Triathlon Plans

Our Half-Ironman Distance Triathlon training plans include a Core Strength and Flexibility training plan.

You also get access to our FREE training tools that will help you accurately calculate your training zones. The training plan, therefore, will be adapted to your current fitness levels. 

To view our TrainingPeaks based Half Ironman Triathlon Training Plans click on the link below.

Novice Half Ironman Triathlon Plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate Half Ironman Triathlon Plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced Half Ironman Triathlon Plans

Training plans for athletes training more than 14 hours per week.

Ironman Triathlon Plans

Our Ironman Distance Triathlon training plans include a Core Strength and Flexibility training plan.

You also get access to our FREE training tools that will help you accurately calculate your training zones. The training plan, therefore, will be adapted to your current fitness levels. 

To view our TrainingPeaks based Ironman Triathlon Training Plans click on the link below.

Novice Ironman Triathlon Plans

Training plans for athletes training between 4 and 8 hours per week.

Intermedaite Ironman Triathlon Plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced Ironman Triathlon Plans

Training plans for athletes training more than 14 hours per week.

Event Specific Programs

While a training plan will increase your chances of success by 100%, no single training plan can prepare you for the rigours and nuances of every event.

Events differ in terms of distance, terrain and technicality. Some events are fast and flat, others are punctuated with short sharp hills, while others may traverse mountain passes.

Should you be serious about getting your best result at a specific event you should have a training program that prepares you specifically for its demands. This would have to be created specifically for you by one of our coaches. 

Complete the questionnaire on our Event Specific program page generator and one of our coaches will contact you. 

Individualised Training Programs

For athletes with long term goals. Work closely with one of our coaches developing the skills, fitness and tactics necessary to take you to the highest levels in your sport.

We limit our coaches to a maximum of 25 individually coached athletes at a time to ensure the highest quality personalised professional service.

Free Triathlon Training Plans

Are you unsure if a training plan will work for you?

Book a FREE online consultation with one of our coaches.

Alternatively, try out our FREE base training plan.
Click the link to get your triathlon training plan free

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Following a structured training plan will increase your chances of success by 100%