Download your free triathlon training plan
Thank you for registering with 220 Triathlon – below you’ll find links to all our online training plans which are free to download now. Simply click on the link and you’ll receive a PDF ready to guide you through your training.
220 Triathlon is the best resource for training advice, gear reviews and expert tips every month. Why not have the print magazine delivered to your home by subscribing as well as using this site for your updates? You can also join us on Facebook and Instagram now.
Sprint triathlon training plans
A Sprint triathlon is a great starting point if you’re new to tri! Here are our expert training plans:
- Free 4-week duathlon training plan
- Free 8-week duathlon training plan
- Super-sprint triathlon training plan
- Sprint triathlon training plan
Olympic distance training plans
Here are our free coach-built Olympic triathlon training plans to choose from:
- 6-week Olympic triathlon training plan
- 3-month Olympic winter training plan
- 6-month Olympic triathlon training plan
- 6-month intermediate Olympic triathlon training plan
Half-Iron 70.3 triathlon training plans
Once you’ve got your base fitness down, start on one of our free, coach-built 70.3 triathlon training plans:
- 8-week 70.3 Ironman training plan
- 3-month Ironman 70.3 training plan
- 6-month Ironman 70.3 training plan
Ironman triathlon training plans
Ready to go (very!) long? Here are our expert-built full iron-distance training plans.
Note: if you are looking for the 12 month Ironman training plan then you will need to download two plans – the 6-month base Ironman training plan and the 6-month Ironman training plan listed below.
- Free Ironman run training plan
- 3-month Ironman base phase training plan
- 12-week Ironman build phase training plan
- 12-week Ironman peak phase training plan
- 6-month base Ironman training plan (12-month plan part 1)
- 6-month Ironman training plan (12 month plan part 2)
Other useful training plans
Looking for something a little different? Here you can find S&C, swim plans and even swimrun!
- Coach Dave Scott’s home strength and conditioning plan for triathletes
- 8-week winter base strength training plan
- 8-week strength training plan
- 8-week off-season training plan for any level
- 8-week improve your run speed training plan
- 8-week open-water swim strength and confidence training plan
- 12-week swimrun training plan
- 8-week triathlon brick training plan
- Free 3-month winter training plan
Helen Webster
Editor, 220 Triathlon 
