Training plans

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 advice...
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

Free 8-week sprint triathlon training plan

Racing a sprint distance triathlon? Want to smash your PB? Then follow our eight-week sprint distance training plan to reach the finish line faster
10 July 2017 at 10:42

Free 8 week supersprint triathlon training plan

Want to try triathlon but don't know how to start training? This 8 week supersprint (tri's shortest distance) training plan will ease you in and before long you will be addicted to the sport
27 April 2017 at 08:49

Free 6 month short-course triathlon training plan for sprint and standard distances

This short course triathlon training plan is for athletes planning to do a sprint or standard distance triathlon and training around four times a week, between four to seven hours.
24 March 2017 at 12:46

Free 6 month Ironman training plan that's simple to use

With bricks, race-pace efforts, open-water swims and the tapering period, this six month easy-to-follow Ironman training plan will take you up to your big Ironman race day in optimum condition.
24 March 2017 at 09:00

Free Ironman run training plan

A free 12-week plan to help you nail the marathon leg of an Ironman
05 January 2017 at 08:56