Free sprint, Olympic, and Ironman triathlon training plans: 28 coach-built plans for all distances
Whether you're targeting your first triathlon or you're an Ironman pro, we've got a triathlon training plan to suit you. Written by our expert coaches, browse our 28 free guides today.
Embarking on a triathlon can feel daunting. With three disciplines to train for, as well as transitions to practise, it can be tricky to balance your training. That’s where a triathlon training plan comes in.
Here you will find training plans for all distances from supersprint to Ironman, as well as single-sport and strength plans to optimise every part of your triathlon performance. Pick from plans for complete beginners, intermediate, and advanced triathletes, with options ranging from eight weeks to 12 months.
Following a structured training plan will give clear guidance, clarity, and progression to your triathlon journey. Follow the links below to the right training plan for you and find the downloadable plan, with a full breakdown of the sessions, plus useful training tips and tricks.
How our training plans work
The triathlon training plans you can find on this site are curated from the pages of 220 Triathlon and written by some of the best in the sport. The coaches writing for us are time-served and include Dermott Hayes, Philip Hatzis, Joel Enoch and Joe Beer. We also include plans and sessions from some of the best athletes in triathlon, including multiple Ironman champions Dave Scott and Chrissie Wellington. Other long-term contributors to the site have included athlete Dave Bishop, Professor Greg Whyte and British Triathlon coach Ben Bright.
How to find the right training plan for you
So where to start? Hopefully, you have a race in mind already. If not, having a look at the training plans will give you a good idea of the time you will need to train, as well as the level of ability. We would always recommend starting with a smaller race to give you an idea of how the three disciplines feel together, and to see if you can manage the training load. So look for a novice, super-sprint, or sprint race.
If you are more experienced or know you are keen to go longer, then look for an Olympic, 70.3 (half-Ironman), or Ironman training plan. Also on the site, you can find strength and conditioning plans to help support your cardio training.
Sprint triathlon training plans
If you’ve decided that a shorter race is for you, then one of these plans should tick all the boxes. Many people new to triathlon find the open water swim daunting, but working on your front crawl skills to train for your first triathlon can really make a difference.
Dermott Hayes shows you how to transform your front crawl in just six weeks, or you could try this plan to develop open water swim skills in eight weeks. Once the basics are down, it’s time to aim for a shorter-distance triathlon or dual-sport race. Here are our free, coach-built training plans:
- Beginner’s triathlon training plan
- Free 4-week duathlon training plan
- Free 8-week duathlon training plan
- Super-sprint triathlon training plan
- Sprint triathlon training plan
Olympic distance triathlon training plans
The Olympic-distance triathlon is the distance you’ll see athletes taking part in at the Olympic Games – so if you’re thinking about taking on one of these, you’re in excellent company!
We have several Olympic distance triathlon training plans available to download, so whatever your ability and goals, there will be one to suit you. If you are new to this distance, you could go straight to the beginners’ Olympic distance triathlon training plan. Otherwise, here are our free coach-built Olympic triathlon training plans to choose from:
Half-Iron 70.3 triathlon training plans
Also known as the half-Ironman, a 70.3 is long enough to be a proper big challenge, but without the all-encompassing feel of an Ironman. Take one of these on and your mates will be properly impressed, and it’s a great option if you don’t have as much time to train on a weekly basis but are keen to find a decent challenge.
Again, we have multiple 70.3 training plans for you to choose from, as well as plenty of advice for beginners to the 70.3 distance. Strength and conditioning is a good idea for all athletes to prevent injuries, but once you move up distances and training loads increase, you’ll really start to notice it if you skimp on looking after yourself.
Our simple eight-week strength and conditioning plan for triathletes is a great place to start. Once you’ve got your base fitness down, start on one of our free, coach-built 70.3 triathlon training plans:
Ironman triathlon training plans
Arguably, no race distance demands more planning and preparation than an Ironman, with long swims, rides and runs, plus regular brick sessions and strength training, all part of the process. When endurance is the name of the game, you need to ensure you approach your training methodically and realistically. Your goal will play a part here.
Are you a completer or a competer? Do you just want to ‘get round’ or do you have a goal time in mind? How long it takes to train for your Ironman race will depend on your base level of fitness. Unless you’re a seasoned triathlete, we’d recommend at least six months to build your training at a safe rate to avoid injury. This could mean combining one of the plans below with a strength or build plan for the best results.
There are seven free Ironman triathlon training plans to choose from, including base training, run-focused and with three-month or six-month options:
Single sport and strength training plans
Aside from race-specific plans, there are plenty of other training plans to help you achieve your goals while enjoying the process. These eight-week plans cover everything from off-season maintenance plans and single-discipline focus to strength building, helping you build a solid foundation for your next triathlon season.
Here are a few of my favourites:
- Coach Dave Scott’s home strength and conditioning plan for triathletes
- 8-week winter base strength training plan
- 8-week strength training plan
- 8-week off-season training plan for any level
- 8-week improve your run speed training plan
- 8-week open-water swim strength and confidence training plan
- 8-week swimrun training plan
- 8-week triathlon brick training plan
- Free 3-month winter training plan
How to build your own training plan
Hopefully, you’ve found everything you need to feel confident about achieving your race goals. But if your ambitions are more specific than the plans we’ve covered here, why not create your own training plan?
The key is to focus on gradual, sustainable progress. Legendary coaches like Joe Friel advocate doing the least amount needed, aiming for continual improvement, and ensuring every session is specific to triathlon performance. That means structured sessions with clear purposes: build fitness, maintain performance, or recovery.
Base your weekly structure on your event distance. For Olympic-distance events, aim to complete 75% of race distances in training. For longer races, commit to two to three sessions per discipline weekly. Progress slowly: no more than 5–10 minutes increase per week in each discipline.
Most importantly, make sure you’re incorporating rest days and recovery weeks – it’s recommended that every fourth week be half volume ‘deload’. Use race-specific workouts and brick sessions (bike-to-run) in the final eight weeks, along with occasional build-up ‘B’ or ‘C’ races. Track your training – whether via tech or pen and paper – to maintain motivation and monitor progress.
Finally, taper effectively before race day: reduce volume, maintain intensity, and tailor your taper to your body’s recovery.
A triathlon training app can also complement your plan, helping you track your progress and stay on course throughout your training.
How to train for your first triathlon
Training for your first triathlon can feel overwhelming, but breaking it down into manageable steps makes it far more achievable and even enjoyable. Start by choosing a beginner-friendly sprint-distance race, then build a consistent weekly routine around swimming, cycling and running.
In the early stages, prioritise consistency over intensity. Aim for two sessions of each discipline per week to build fitness and confidence. It’s also worth incorporating brick sessions – where you complete two disciplines back-to-back, such as cycling followed by running – to help your body adapt to the demands of race day transitions.
Don’t neglect strength work and mobility, as they help prevent injury and improve overall performance. Practice open-water swimming if your race isn’t in a pool, and try out your race kit in training. Most importantly, train at your own pace as consistency beats perfection. With a little structure, some patience, and a healthy sense of adventure, you’ll not only get to the start line but also across the finish with a smile.
How fit do you have to be to do a triathlon?
You don’t need peak fitness to start triathlon, just the ability to swim, bike, and run for 20–30 minutes each. Supersprint and Go Tri events are great entry points, with short, manageable distances and pool swims where breaststroke is welcome.
Training each discipline twice weekly is enough to prepare. As distances grow, so should your training, placing a greater emphasis on endurance and consistency. For Ironman, expect a serious time commitment and a structured plan is highly recommended. Ultimately, triathlon is inclusive, achievable, and rewarding for all levels.
How to train for a triathlon PB
Training for a triathlon personal best starts with building smart structure into your routine because speed comes from strategy, which is where one of these training plans come in.
Break your week into focused sessions for each discipline, making sure every workout has a purpose: technique refinement, aerobic conditioning, or high-intensity power. Consistency wins every time, so embrace progressive overload rather than overload weeks that can lead to burnout. Also, don’t underestimate brick sessions: training your body to switch from bike to run smoothly is one of the most potent tools for shaving minutes off your time.
Beyond the physical training, achieving a personal best also depends on recovery, nutrition and race-specific preparation. Prioritise sleep, hydration and fuelling throughout your training, and fine-tune your race-day nutrition strategy well in advance so there are no surprises. Practise pacing by heart rate or power to avoid the common mistake of setting off too fast. In the final weeks before your race, simulate race conditions wherever possible by swimming in open water, riding your race bike on terrain similar to the course, and running off the bike at your target race pace.
Helen Webster
Editor, 220 Triathlon 
