Try our free 6-week supercharged Olympic triathlon training plan
An expert coach has written this six-week plan for the time-crunched athlete.
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 6-month Olympic training plan for complete beginners
Prepare for your Olympic-distance triathlon with this free six-month plan written by an expert coach
Browse our selection of free training plans for new beginner triathletes
Choose from a selection of beginner-friendly triathlon training plans to prep for racing and build fitness in the off-season.
Start training for an Ironman in 2026 with these free Ironman training plans from 3 to 12 months
Designed by an expert tri coach, these free training plans will see you through the base, build and peak phases of your Ironman prep.
Free Olympic-distance triathlon training plans
Got an Olympic distance triathlon in the diary? Pick from one of our free training plans to get race-ready
Can an AI training coach get you race-ready in 8 weeks?
AI is everywhere… But just how useful is it for triathletes? Charlie Allenby puts one of the latest AI-based training tools to the test as he
targets a late-season duathlon.
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.
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…
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
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.
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
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
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 12-week Ironman training plan
Entered an Ironman and feeling ill-equipped with just three months to go? Here’s a free downloadable 12-week Ironman training plan that will help
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 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!
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 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 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
