Sprint distance training plans
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
Perfect if you’re a beginner training for your first sprint triathlon with 4-6hrs a week to spare
Racing sprint distance? Want to smash your PB? Then follow our eight-week plan to reach the finish line faster
Three weekly guides for newbies from a single sport background
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
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.
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
Plot your sessions now with our downloadable six-month middle-distance triathlon training plan from Dermott Hayes
220’s coach of the year Simon Ward is here to help you cover all 113km
Get ready for summer with our 16-week training plan from Tri-1st.co.uk coach Russ Hall
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
Four weeks of base training for a 70.3 triathlon
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.
Entered an Ironman and feeling ill-equipped with just three months to go? Here’s a 12-week Ironman training plan that will help
A free 12-week plan to help you nail the marathon leg of an Ironman
Indoor training plans
Try this six-week training plan, designed to be completed indoors. All you’ll need is access to a gym and a pool.
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 Ex-Navy Seal Randy Hetrick has came up with a series of bodyweight exercises using a unique training harness (originally made out of parachute webbing).
Designed to fit around a busy schedule with minimal equipment, these exercises come highly recommended by the most successful Ironman athlete ever
A strength programme for the autumn/off-season that focuses on stabilisation and muscular endurance.it is structured in four sections: release, activation & balance, plyometrics and resistance training.
Duathlon training plans
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
Resistance training builds strength, keeps you focussed on technique and provides an ideal indoor session for the off-season
Get ready for the forthcoming race season with our 12-week training plans for sprint, Olympic, middle and long-distance racers
Swimming training plans
British Triathlon swim coach Alan Rapley offers 24 carefully crafted pool sessions
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.