Triathlon Training Plans

Whatever your triathlon distance (supersprint to Ironman), abilities, ambitions and time available we have a training plan to suit you


Sprint distance training plans

Free 8 week supersprint triathlon training plan

Want to try triathlon but don’t know how to start training? This 8 week supersprint (tri’s shortest distance) training plan will ease you in and before long you will be addicted to the sport


12 week sprint distance training plan for beginners

Perfect if you’re a beginner training for your first sprint triathlon with 4-6hrs a week to spare

Free 8-week sprint triathlon training plan

Racing sprint distance? Want to smash your PB? Then follow our eight-week plan to reach the finish line faster

First triathlon training plans for swimmers, cyclists and runners

Three weekly guides for newbies from a single sport background

Free 6 month short-course triathlon training plan for sprint and standard distances

This short course triathlon training plan is for athletes planning to do a sprint or standard distance triathlon and training around four times a week, between four to seven hours.

Olympic distance training plans

Free Olympic distance triathlon training plans

Are you looking to step up to Olympic distance triathlon, or beat an existing PB? These training plans have been carefully created by the 220 team to ensure that you’ll hit your goals.

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

Middle distance (70.3) training plans

Free 6-month Ironman 70.3 Training Plan

Plot your sessions now with our downloadable six-month middle-distance triathlon training plan from Dermott Hayes

Free Ironman 70.3 training plans

Move up to middle distance triathlon with our free training plans

Move to the middle – Ironman 70.3 training plan

220’s coach of the year Simon Ward is here to help you cover all 113km

Ironman 70.3 Staffs training plan

Get ready for summer with our 16-week training plan from coach Russ Hall

Free 8-week 70.3 Training Plan

Got a 70.3 in 8 weeks and want to smash your PB? Then follow our eight-week plan to reach the finish line faster

Ironman 70.3 training plan for women

Four weeks of base training for a 70.3 triathlon

Ironman training plans

Free Ironman training plans

Ironman triathlons require focused preparation and lots of training time to have a successful race. These free training plans have been carefully put together by 220 Triathlon to ensure that you race faster, and more enjoyably.

Free 12-week Ironman training plan

Entered an Ironman and feeling ill-equipped with just three months to go? Here’s a 12-week Ironman training plan that will help

Free Ironman run training plan

A free 12-week plan to help you nail the marathon leg of an Ironman

Indoor training plans

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.

Training plans: Mobility, flexibility, core & strength

Want to improve your strength, mobility and flexibility but short on gym equipment and space? Ex-Navy Seal Randy Hetrick has came up with a series of bodyweight exercises using a unique training harness (originally made out of parachute webbing).

Dave Scott’s strength and conditioning training plan for triathletes

Designed to fit around a busy schedule with minimal equipment, these exercises come highly recommended by the most successful Ironman athlete ever

Periodised strength training programme for triathletes

A strength programme for the autumn/off-season that focuses on stabilisation and muscular is structured in four sections: release, activation & balance, plyometrics and resistance training.

Whether you’re aiming for sprint or Olympic distance, and whatever time of year it is, we can make you faster

Duathlon training plans

Free 8-week standard distance 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).

Triathlon off-season training plans

Training plan: winter gym sessions for triathletes

Resistance training builds strength, keeps you focussed on technique and provides an ideal indoor session for the off-season

Triathlon training plans: New Year

Get ready for the forthcoming race season with our 12-week training plans for sprint, Olympic, middle and long-distance racers

Swimming training plans

Training plan: 8-week swim plan for triathletes

British Triathlon swim coach Alan Rapley offers 24 carefully crafted pool sessions

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.