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.
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.
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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
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 8-week off-season training plan that’s adaptable for every level of triathlete
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.
Free 6-month Ironman 70.3 training plan: Smash your next half-Ironman triathlon with coach Dermott’s plan
Plot your sessions now with our downloadable six-month 70.3 triathlon training plan from coach Dermott Hayes.
Discover our free 12-week half-Ironman training plan: Follow coach guidance leading up to race day
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: get yourself competition ready
It’s simple really – add strength training to your sessions to get faster! Here’s the plan that will keep you racing strong and injury free.
Free 12-month Ironman training plan: Conquer a full Ironman triathlon with this comprehensive 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: Choose from 2-month, 3-month, and 6-month 70.3 training plans
Moving up to a middle-distance triathlon and want some help with your training? Here’s all the advice you need to smash your next race in 3 easy to use free training plans
Free 12-week Ironman Peak Phase Training Plan: Key sessions leading up to race day
Smash out your final three-month block of Ironman training to ensure race-day success with this peak-phase training plan. Here’s what you need to do…
Free 4-week duathlon training plan: Everything you need to finish your first duathlon
Thinking about racing duathlons in the autumn and winter? 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.
Entered your first triathlon? Prepare with our free 8-week supersprint training plan
This eight-week supersprint training plan is ideal for athletes entering their first triathlon and those aiming for a fast time.
Take on a new challenge with this free 8-week duathlon training plan, designed by a triathlon coach
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).
Start training for your next long-distance triathlon with this free 6-month Ironman 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
Prepare for your half Ironman with our free 8-week 70.3 training plan
Follow our two-month training plan designed by an expert coach to meet your half Ironman goal.
Couch to triathlon in just 8 weeks: Welcome to your ultimate cheat sheet for getting into triathlon
Never raced before? No problem. This beginners’ plan will get you over
the finish line of your first supersprint-distance tri in just two months
Inject some fun and adventure into your training with this free 12-week 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.
Smash your running goals with this free 8-week run speed training plan
If running is your weakest link, don’t fear! Coach Dermott knows exactly how to push you to your best in this run plan built to boost your running speed and strength.
Build your confidence and strength in the water with our free 8-week open-water swim training plan
In just two months, coach Dermott Hayes will have you swimming with confidence and skill with this open-water swim training plan. Let’s dive in…
Free strength training plan for triathletes, made by six-time world champion
Six-time Ironman World Champion Dave Scott recommends these S&C exercises you can do at home with minimal equipment.
Work on your run endurance and stamina with this free 12-week Ironman run training plan
Sensible training, fuelling, and pacing are key to finishing the 42km run strong, says coach Nik Cook, who here shares his tips plus a 3-month marathon training plan.
Build lean muscle and strength in just 8 weeks with this free 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
Perfect your Ironman build phase with our free 12-week training plan
Step up your Ironman training distance and intensity by following this three-month training plan written by expert coach Dermott Hayes.
Built your Ironman fitness from the ground up with this free 3-month Ironman base training plan
Got designs on conquering Ironman? Then don’t neglect your base says Dermott Hayes. Here’s a 3-month Ironman base training plan to prepare you for that start line
