Free 3-month Olympic-distance winter training plan
Start building a solid base in training now and have your best race season ever next year.
Dermott Hayes
Free 6-month Olympic-distance triathlon training plan
This 6-month standard-distance triathlon training plan is for athletes planning to do a standard-distance triathlon and training around four times a week, between 7-8h.
Free 6-month Ironman 70.3 training plan
Plot your sessions now with our downloadable six-month 70.3 triathlon training plan from coach Dermott Hayes.
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.
The only 4 strength and conditioning winter workouts you need as a triathlete
Try these four strength and conditioning routines alongside your winter triathlon training.
8-week brick training plan
Blend two disciplines together in your training and become a transition titon and a stronger and faster athlete! Yep, it’s time to work on brick sessions with coach Dermott Hayes…
Free 12-week power meter training plan
Want to train with power but don’t know where to start? Well hang on to your Lycra, as here’s a 3-month power meter training plan from Dermott Hayes that’s guaranteed to transform your performance
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
Free 8-week HIIT training plan for triathletes
Think high-intensity training isn’t for us triathletes? Well think again, and get ready to smash your race PB with this 8-week HIIT training plan from Dermott Hayes
Free 8-week pre-season base training plan for triathlon
Whatever your experience, working on your base fitness pre-season is crucial for a successful race season. Coach Dermott Hayes has a cunning plan…
7 ways to train smarter and avoid injury
Think you’ve got your training nailed? Think again. There are a few common but catastrophic mistakes all triathletes are guilty of. Here’s what you need to do to avoid them – and perform better.
How to train on your work commute
Is it possible to get in a beneficial workout on your daily work commute, asks one of our readers? Coach Dermott Hayes says yes, and here’s how…
How to start interval training
New to running, and wondering when and how you should introduce interval sessions into your run training? Dermott Hayes explains all
8 week summer-strength training plan
With the 2020 race season in limbo, now’s the ideal time to take an off-season approach to your training. Dermott Hayes explains how…
Coronavirus: What should I do if my A-race is cancelled?
Coronavirus disease (Covid-19) is causing havoc across the globe, not least to the world of sport with events being cancelled or postponed at an alarming rate. So what happens to all that training if you find your A-race has been cancelled? Coach Dermott Hayes has the advice…
Should I do brick sessions in the off- season?
Dermott Hayes explains why you shouldn’t forget your brick sessions during the off-season
How to tackle a full season of sprint-distance triathlons
Planning on racing a series of sprint triathlons in a row, and wondering how long you should leave between races for recovery? Dermott Hayes has this advice
How to improve your run form
Dermott Hayes explains how you can develop a more efficient running technique by adopting these 8 easy tweaks
How to improve bike leg of triathlon with simple tweaks to your cycling technique
You’ll be surprised how easy it is to source bike-speed gains and limit the chances of injury with just a few, small form adjustments, from minimising the dead spot when pedalling to changing body position on the climbs. Dermott Hayes explains his top 8 technique adjustments for a better ride
How to go from Olympic-distance to racing sprint-distance triathlons successfully
Looking to go from Olympic distance to sprint distance triathlons, but struggling to find a training plan for experienced triathletes wanting to go down a distance and race them competitively? Dermott Hayes has this advice for those wanting to smash the shorter distance in dominating style
How long should your taper period last?
Sadly there’s no ‘one size fits all’ answer to how long your taper should last, says Dermott Hayes. The correct taper time for a triathlete will depend on race distance, history of training and personal fitness level.
Ironman: What should you do once it’s over?
Wondering what you should do once your Ironman is over, and when you should think about your next big adventure? Dermott Hayes has this post-Ironman advice
What’s the difference between base fitness and base strength?
220 tri coach Dermott Hayes explains what is meant by base fitness and base strength, and how they differ
45 speed workouts for triathletes
Short of training time? But want to increase your swim, bike and run speed? Here’s Dermott Hayes’ top 45 proven sub-45minute sessions, just perfect for a lunch break
