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.
Training plans
Whatever your standard, ability, goal and time available, we have a training plan for you.
Use this guide to our Triathlon Training Plans where Helen Webster points you in the direction of the best free training plan for you: from beginner to advanced, supersprint to Ironman, whether you want to improve your swim, bike or run, or all three.
Free 12-week half-Ironman training plan
Want to master the middle-distance triathlon, commonly known as the 70.3 or half-Ironman? Dermott Hayes has a 70.3 training plan that’ll help ensure you’re race ready…
Free 8-week strength building training plan for triathletes
It’s simple really – add strength training to your sessions to get faster! Here’s the plan that will keep you race strong.
Free 6-month Ironman training plan that’s simple to use
With bricks, race efforts, open-water swims and tapering, this 6-month Ironman training plan will take you up to your big Ironman race day in top condition.
Free 12-month Ironman training plan
Been inspired to attempt your first full Ironman-distance race but unsure where to start? Well you won’t go far wrong with Dermott Hayes’ 12-month Ironman training plan…
Free half-Ironman training plans
Moving up to a middle-distance triathlon and want some help with your training? Here’s all the advice you need plus three free training plans…
Free 8-week supersprint triathlon training plan
Want to try triathlon but don’t know how to start training? This eight-week super-sprint training plan will ease you in and before long you will be addicted to the sport
Free 6-month Olympic-distance triathlon training plan
This six-month standard-distance triathlon training plan is for athletes planning to do a standard-distance triathlon and training around four times a week, between seven to eight hours.
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
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
Free 8-week duathlon training plan
This 8 week training plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run).
Free swimrun training plan
Inspired to try swimrun? Make sure you are fully prepared for the sprint distance with this 12 week training plan from endurance sport coach Nicolas Remires.
How to build your own triathlon training plan
A coach is a great investment, but you can also create your own programme if armed with the right tools. Here’s how…
Free Ironman run training plan
A free 12-week plan to help you nail the marathon leg of an Ironman
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 winter base strength training plan
This winter, with the help of this base strength training plan from Dermott Hayes, build a strong base from which to launch your new and best season yet
How to increase training volume
Gradually increasing training volume is crucial to allow the body time to adapt before race season, Greg Whyte explains why…
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.
Four strength and conditioning workouts for the winter build phase
Try these four strength and conditioning routines alongside your winter triathlon training.
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 run speed training plan to improve your run times
If running is your weakest link, this run strength training plan will help improve your running fitness and speed in just eight weeks
What are macro, meso and micro training cycles in triathlon?
When planning your training schedule you might have come across the terms, macro, meso and microcycles. So what are they? And why are they important for your triathlon training? James Witts explains
