Free 8-week sprint triathlon training plan
Racing a sprint-distance tri this season? Then you need our expert advice and eight-week sprint triathlon training plan to help guide you to the finish line
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…
Free triathlon training plans for beginners
Choose from a selection of beginner-friendly triathlon training plans to prep for racing and build fitness in the off-season.
Free 6-month Olympic-distance training plan for beginners
Prepare for your Olympic-distance triathlon with this free six-month plan written by an expert coach
Free Olympic distance training plans
Got an Olympic distance triathlon in the diary? Pick from one of our free training plans to get race-ready
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
How to train for a duathlon
Training and racing for run/bike/run over the off-season months is a great way to keep you fresh – and get even fresher – for the next triathlon year. Coach Dermott Hayes has the advice…
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
Swim technique masterclass: refine your front crawl for race-day
Dermott Hayes shares 8 tips for honing your swim stroke for maximum gains with little effort on race-day
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
Heart rate: How much should you worry about a high HRmax?
220 coach Dermott Hayes has this advice for a 40 year-old male triathlete who’s worried his HRmax of 200 is too high?
8-week off-season strength training plan
It’s that time of year when you can take a break from intensive tri training. But don’t pack away your gear just yet! This plan will give you structure to build base strength over the next two months…
