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
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 4 week duathlon training plan: how to go from three sports to two
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.
Free 3-month winter training plan
Start building a solid base in training now and have your best race season ever next year. Over to Dermott Hayes and his three-month plan for those aiming for Olympic distance glory next season…
How do I train to improve run speed? Free 8-week run speed training plan
If running is your weakest link, this run strength training plan will help improve your running fitness and speed in just eight weeks
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 Ironman build-phase training plan
Make that all-important leap from base to build phase and get set for Ironman race-day success. Dermott Hayes has the training plan…
Free 3 month Ironman base training plan
Got designs on conquering Ironman? Then don’t neglect your base says Dermott Hayes. Here’s his 3-month IM base training plan to follow
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 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
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…
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 indoor training plan for winter
Hate training indoors during the miserable winter weather? Join the club! But with our 8-week plan you’ll (almost) enjoy every second!
4 strength and conditioning workouts
Got the celebratory Kona issue of 220? Here are the four strength and conditioning workouts that accompany the training plan
Training between triathlons: free 8-week plan
Just how do you balance key training sessions, races, and adequate recovery time? Dermott Hayes has the training plan you need
Free 8-week open-water swimming training plan
In just two months, coach Dermott Hayes will have you swimming with confidence and skill with this open-water swimming training plan
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.
Free 8-week bike training plan
Want to improve your cycling and smash your bike PB this season, yet remain strong for the run? Then follow this two-month plan for big bike gains…
8-week peak-phase triathlon training plan
Want to peak for your race in just 8 weeks? Dermott Hayes has the plan to get you in your best shape ever
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 24-week swim training plan
Is the swim your weakest phase? Fear not. Follow Penny Porter’s 24-week plan and you’ll come to love the water
Free 4-week post-season recovery training plan
Smashed every race this year? Nice one. Now make sure you recover fully by following our expert plan
Free 6-month Ironman 70.3 training plan
Plot your sessions now with our downloadable six-month, middle-distance triathlon training plan from coach Dermott Hayes
Gym-based triathlon training plan
Try this six-week training plan, designed to be completed indoors. All you’ll need is access to a gym and a pool.
Olympic race recovery training plan
Try this four-week plan to build up for an Olympic-distance triathlon, recover then train for the next one
