Triathlete.com Training Plans

Only train on Fridays, Saturdays, and Sundays? You might be closer to triathlon-ready than you think.

Can you really have a good Ironman race with only 10 hours of training per week? Probably not, says coach Alison Freeman. But this 16-week low-volume Ironman training plan could get you there.

Want to see solid gains on the bike before your next goal race? Take to the hills.

Build off your short-course speed by using this challenging six-week program to step up from Olympic-distance triathlon to 70.3 racing.

Can’t seem to finish strong in a 70.3 triathlon? This six-week run-focused plan will change that.

Flirting with the six-hour half-Ironman mark? Here's your plan for hitting your target and finishing healthy and strong.

This PR-making Olympic triathlon training plan from top coach Jim Vance shows how to get faster without sacrificing rest and recovery.

Ready to tackle your first Ironman or iron-distance event? Check out our expertly written training plan specifically for first-timers.

This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish.

You can do a triathlon! Follow this road map to cross your first triathlon finish line in just eight weeks.

This simple Olympic triathlon training plan is the perfect mix of swim, bike, and run to help you cross the finish line with a smile on your face.

Get your swimming on track with this training plan from Coach Megan Melgaard.

Whether you're starting up after taking the winter off or transitioning from off-season workouts to structured triathlon training, coaches Cliff English and Ryan Bolton give you the blueprints to get back at it - responsibly.

Did you know there's a specific way to train for the new PTO 100K age-group distance that'll save time and reduce the potential for injury? Check out Coach Alison Freeman's T100 Tour-specific triathlon training plan that’ll get you there.

Sometimes, the best 70.3 training plan is the simplest one. Streamline your half-Ironman training with our fan-favorite Super Simple 70.3 Training Plan from coach Matt Fitzgerald.

80/20 tri training seems relatively straightforward, but it’s worth understanding how it works before you dive in. We break it down and give a sample 16-week 70.3-distance training plan.

Don't swim, bike, and slog - feel strong all the way to the finish line with our comprehensive guide to strengthen your triathlon-specific run.

Don't be scared to put two sports on the back burner—even in the middle of the season. There are ways to do it right.

Struggling to get back to consistency at the start of the season? This three-week base training plan, complete with workouts and test sets, will help you transition from hit-and-miss sessions to a regular swim-bike-run routine.

Instead of suffering through the swim to get to the bike and run, learn to embrace this first crucial leg and set yourself up for a successful triathlon.

This four-week block will help functionally build run strength while safely building run volume.

Matt Bottrill has five key areas of focus (and corresponding workouts) that will help you break through on the bike.

While you might not win the race in the swim, you can definitely lose it.

It’s hard to make gains in all three sports at once, but focusing on one sport for an extended period—especially at this time of year—can really help you up your game. Here’s how.

Ready to break a 10K barrier? Whether you’re shooting to race under 60, 50, or 45 minutes, we have the plan to help.

It's possible to train for a marathon without sacrificing your swim-bike fitness. This 12-week marathon training plan for triathletes will get you there.

You enjoyed base training - perhaps a little too much - and now you only have about six weeks to ramp up to your first race of the year. This plan from coach Ryan Bolton is for you.

This plan from coach Marilyn Chychota is designed to help you cross the finish line of your next half-Ironman in record time.

Ready to try your first tri? It doesn't have to be overwhelming! Jump in with this simple sprint training plan from coach Adam Zucco.

With proper training, getting to the finish line of your first triathlon is a very achievable goal.

This swim-focused training plan is designed for beginner to intermediate triathletes.

The lowdown on race selection, and how to get from A to Z.

Ready to have your best 70.3 finish yet? This plan is for you!

Dream of toeing the line on the Big Island? Your road map begins here.

You will enjoy progressing through each phase as you gain fitness and speed throughout each four-week cycle.

Follow this plan to transform your half-Ironman bike fitness.

Just know you can do this, and we’ve got your back.

Suck it up buttercup. This will hurt, but it'll be worth it when you cross the line with a fresh PR.

Interested in the idea of training for a triathlon? This sprint training plan keeps it simple so that someone with no swim, bike, or run experience can successfully reach the finish line.

Ready to see significant progress in your Ironman goals, and still maintain a bit of a life balance? Here's your plan!

You will find the rhythm of workouts to be fun and achievable for even those with busy work or family commitments.

Run faster next season with a half-marathon focus now.

Here’s how to wield your multisport superpowers for your best performance.

This plan will help to increase power output at lactate threshold targets and improve your time-trialing ability.

The key is creating a balanced and simple short-term plan that you can realistically execute week after week.

Even if sub-2:30 is not your goal, this high-intensity plan can help you reach a new Olympic PR.

A sprint triathlon is the perfect introduction to the sport, and you can get to the finish line triumphantly using this eight-week plan.

Sprints are reclaiming their rightful place as the most grueling, awesome events you’ll ever do.

This plan will allow you to start the race with confidence and finish the race strong.

Preparing for a personal-best day at the 70.3 distance requires much more than just training volume.

In order to take your racing to the next level, your training plan needs to develop all aspects of your athleticism with progression and consistency.

Consider yourself past the intermediate level and want to step it up? This by-feel 70.3 plan will have you pushing the pace this year.

A personal road map for your best iron-distance race.