Triathlon Training Plans
Raise the bar with a customized triathlon training plan to improve your swim, your ride, and your run. Every triathlon plan includes detailed swimming, cycling, and running workouts as well as planning, training, and analysis tools. With triathlon training plans for every distance, you'll be ready to crush your goal event.
Plans for Every Triathlete
Triathlon training plans designed specifically for the unique demands of your event's distance.
Full-Distance Triathlon
- Swim
- 3.8 km
- Bike
- 180 km
- Run
- 42.2 km
Base Phase 8-14 Hrs/Wk
Build Phase 10-15 Hrs/Wk
Specialty Phase 12-17 Hrs/Wk
8 Weeks Per Block
Half-Distance Triathlon
- Swim
- 1.9 km
- Bike
- 90 km
- Run
- 21.1 km
Base Phase 7-12 Hrs/Wk
Build Phase 8-14 Hrs/Wk
Specialty Phase 8-14 Hrs/Wk
8 Weeks Per Block
Olympic Distance Triathlon
- Swim
- 1.5 km
- Bike
- 40 km
- Run
- 10 km
Base Phase 3-11 Hrs/Wk
Build Phase 4-12 Hrs/Wk
Specialty Phase 5-12 Hrs/Wk
8 Weeks Per Block
Sprint Distance Triathlon
- Swim
- 750 m
- Bike
- 20 km
- Run
- 5 km
Base Phase 3-9 Hrs/Wk
Build Phase 4-10 Hrs/Wk
Specialty Phase 4-11 Hrs/Wk
8 Weeks Per Block
Structured and Effective
Make your hard work pay off with science-based, structured interval workouts for Sprint, Olympic, Half- and Full-Distance triathlons.
Personalized to You
Create your custom training plan for your targeted triathlon with Plan Builder. Further customize your Calendar by adding races and non-cycling training.
No Guesswork
Get the exact workout you need when you need it. Plus, access training summaries, in-workout instructions, and more to keep you on track.
Matt Russell
Professional Triathlete
You're always trying to figure out how to go one percent faster on the bike. Having the structure added to my bike has definitely helped.
Watch Matt's Story
Watch Matt's Story
A Plan That Adapts to Your Life
TrainerRoad AI builds workouts and plans that adapt to your fitness, goals, and performance.
30 Day Money Back Guarantee
Unique Set of Skills
As the ultimate test of strength and endurance, triathlons require a unique form of preparation: the ability to compete in three separate disciplines one after the other. TrainerRoad's comprehensive triathlon training plans improve your swim, bike and run splits to help you win.
Swim Faster
Increase your efficiency and endurance with swim training designed to make you a faster triathlete. Easy to follow workout prescriptions with drills and instructions will help you set the tone for a successful race.
Ride Stronger
Make your bike split your strength with powerful bike training designed specifically for multi-sport athletes. Power-based training designed to raise your threshold and build your endurance will prepare you for your goal event, no matter the distance.
Finish Strong on the Run
Back up your strong bike leg with an equally impressive run split. Pace-based run workouts with effective technique drills will make your hard work pay off on race day.
Training Plans for Every Athlete
Whatever your discipline and whatever your events, our training plans are designed for you. Discipline-specific road, off-road, and triathlon plans address the unique demands of your racing style so you arrive on race day ready to crush the competition.