Triathlon Training Plans

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.

Triathlete

“I followed your Base, Build, and Triathlon specific workouts, and I ended up with the fastest bike split in my age group.”

Daniel, TrainerRoad Athlete

Training Plans for Every Triathlon

Get expert guidance all season long designed specifically to help you succeed in every triathlon.

  • Sprint-Distance
  • Olympic-Distance
  • Half-Distance
  • Full-Distance
Triathlon Swim Workout

Comprehensive Swim, Bike and Run Instructions

Complete triathlon training for each split from beginning to end.


You’ll receive swim and run prescriptions alongside structured cycling workouts for all-around triathlon training. So while you’re using TrainerRoad to become a faster cyclist, you’ll also become a better swimmer and runner in the process.

Triathlon Time Trial Bike

Specific Preparation for Each Distance

Triathlon distance plays a crucial role in how you prepare for your race.


TrainerRoad training plans are designed specifically to address the challenges in each distance. The time you spend training always helps you succeed in your triathlon.

Cycling Training Plans for Triathletes

Browse the following training plans designed specifically to help you crush your swim, bike and run splits in your next triathlon.

Get comprehensive training plans with swim, bike and run instructions designed for triathletes. Training plan hours per week represent cycling workouts only.
How to Choose a Triathlon Training Plan

Sprint Distance Triathlon8 Weeks Per Block

This block is for riders who like to go short and fast. Riders work through specialty blocks that incorporate variety into very little, yet effective, training time each week.

  • Low Volume (1.8 Hrs/Wk)
  • Mid Volume (3.2 Hrs/Wk)
  • High Volume (5.6 Hrs/Wk)

Olympic Distance Triathlon8 Weeks Per Block

This block is for riders looking to move up from the sprint distance and grow their international-distance capabilities. Riders work through specialty blocks that incorporate efficient and effective training with various training schedules.

  • Low Volume (2.3 Hrs/Wk)
  • Mid Volume (3.7 Hrs/Wk)
  • High Volume (5.7 Hrs/Wk)

Half Distance Triathlon8 Weeks Per Block

This block is ideal for the seasoned triathlon veteran or triathletes working toward a full-distance event. Riders work through long specialty blocks designed to improve your bike split with general advice on improving swim and run splits, too.

  • Low Volume (3.5 Hrs/Wk)
  • Mid Volume (4.9 Hrs/Wk)
  • High Volume (7.1 Hrs/Wk)

Full Distance Triathlon8 Weeks Per Block

This block is primarily for athletes with an extensive background in endurance sports or those ready to make the commitment to a full-distance triathlon. Riders build off the Half Distance plan with increased training hours and slightly reduced intensity.

  • Low Volume (5.9 Hrs/Wk)
  • Mid Volume (7.6 Hrs/Wk)
  • High Volume (8.9 Hrs/Wk)

View All Training Plans

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TrainerRoad
Date published: 11/17/2014
5 / 5 stars