Training plans

Free 3-month winter training plan

Start building a solid base in training now and have your best race season ever in 2019. Over to Dermott Hayes and his three-month plan for those aiming for Olympic distance glory next season…
12 November 2018 at 12:00

4 strength and conditioning workouts

Got the celebratory Kona issue of 220? Here are the four strength and conditioning workouts that accompany the training plan
26 October 2018 at 11:16

Training between triathlons: free 8-week plan

Just how do you balance key training sessions, races, and adequate recovery time? Dermott Hayes has the training plan you need
11 September 2018 at 09:39

Free 8-week open water swimming training plan

In just two months, coach Dermott Hayes will have you swimming with confidence and skill with this open water swimming training plan
19 July 2018 at 14:05

220 Triathlon WoBurner 12-week training plan

Racing the beautiful middle-distance 220 WoBurner Triathlon in early September? Here's a 12 week training plan from Simon Ward that will get you to the start line race-confident
22 May 2018 at 13:14

Free 2-week swim interval training plan for beginners

Swim intervals are your pool-based friend and are guaranteed to boost swim speed. Below you will find an introduction to interval training and a two-week interval-focussed training plan, plus five sample swim sessions, all designed to help beginners improve their swim performance.
22 May 2018 at 08:54

Free 8-week bike training plan

Want to improve your cycling and smash your bike PB this season, yet remain strong for the run? Then follow this two-month plan for big bike gains…
21 May 2018 at 10:47

Free 12-week Ironman training plan

Entered an Ironman and feeling ill-equipped with just three months to go? Here's a free downloadable12-week Ironman training plan that will help
11 April 2018 at 09:05

Beginner 12-week training plan

Are you a beginner, training for your first sprint triathlon with 4-6hrs a week to spare? Then this free 12-week sprint-distance triathlon training plan might help
01 April 2018 at 14:26

Free 8-week strength building training plan

It’s simple really – add strength training to your sessions to get faster! Here’s the plan that will keep you race strong in 2018
28 March 2018 at 11:02

8-week peak-phase triathlon training plan

How to peak for your race in 8 weeks. Dermott Hayes has the plan to get you in your best shape ever
30 January 2018 at 09:28

Free 8-week off-season swim-focussed training plan

Want to swim faster next season? The off-season is the perfect time to build your swim technique with endurance, speed and drill sets. Here's a downloadable training plan to keep you focussed and on track
06 December 2017 at 12:48

Free 24-week swim training plan

Is the swim your weakest phase? Fear not. Follow Penny Porter's 24-week plan and you'll come to love the water
30 November 2017 at 12:48

Free 12 month Ironman training plan

Given yourself a year to train for an Ironman and worried about training? You can't go to far wrong if you follow Dermott Hayes 12 month Ironman training plan...
27 November 2017 at 14:00  (1)

Free 8-week off-season training plan that's adaptable for every level

Want to start the next tri season raring to go? Then this 8 week off-season plan that involves hitting the bike and run trails will have huge form and fitness benefits
22 November 2017 at 11:28

Free 6 month Ironman base training plan

Your Ironman may be a dot on the horizon, but now’s the time to lay some swim/bike/run foundations. Here’s Dermott Hayes with his six-month base plan for iron-distance
21 November 2017 at 12:19

Free 4-week post-season recovery training plan

Smashed every race this year? Nice one. Now make sure you recover fully by following our expert plan
13 October 2017 at 12:31

Free 4 week duathlon training plan

Don’t want the multisport party to stop? Then it’s time to switch focus to duathlon and race strong to the end of the year. Here's a four week training plan to help you make the switchover from triathlon to duathlon.
18 September 2017 at 10:00

Free 6 week Olympic distance training plan

Racing an Olympic distance soon but short on training hours? Then follow our six-week plan for the time-crunched athlete
16 August 2017 at 12:02

Free 8-week 70.3 Training Plan

Racing middle distance triathlon in a few months? Want to smash your PB? Then follow our eight-week plan to reach the finish line faster
24 July 2017 at 14:35